FitBits
Exercise ETC's
Review of Exercise Related Research
May 15, 2009
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
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Antioxidants
Inhibit
Improvements in Insulin Sensitivity
Reactive Oxygen Species (ROS), more commonly known as Free Radicals (FR) are believed to be partly responsible for the cellular damage that accelerates aging. Thus, controlling FR activity is at the forefront of longevity research. Antioxidant supplements, which have been studied extensively in this area, have been linked to reduced FR activity, potentially reducing the progression of age-associated diseases and disorders.
Interestingly, although controlling FR activity is perceived to be helpful in most circumstances, there is one instance where it may not be…with exercise. Exercise increases FR activity, however, in this situation FR’s appear to be responsible for many of the benefits achieved via exercise by inhibiting cellular damage. Therefore, inhibiting FR activity through antioxidant supplementation may not be advisable for people who exercise.
In a study published this week in the Proceedings of the National Academy of Sciences, researchers concluded that antioxidant supplementation inhibits improvements in insulin sensitivity with exercise. A group of 39 young men were exercised for a 4-week period, approximately half of whom used a combination of 1000mg Vitamin C and 400IU Vitamin E daily. Baseline and post-exercise measures of insulin sensitivity were collected.
Participants who used antioxidant supplements experienced no improvement in insulin sensitivity with exercise, whereas the non-antioxidant group improved significantly. Fortunately, a month after ceasing Vitamin supplementation insulin sensitivity returned to normal in the latter group.
The increasing prevalence of insulin resistance is quickly leading to an epidemic of Type II Diabetes around the world. As exercise is believed to be the most effective natural treatment for insulin resistance, both diabetics and pre-diabetic individuals should be wary of taking antioxidants if they are beginning an exercise program. Instead, the researchers recommend advocating for diets high in fruits and vegetables so that optimal antioxidant intake can be achieved without supplementation.
Kahn, C.R., et al (2009) Antioxidants prevent health-promoting effects of physical exercise in humans. Proceedings of the National Academy of Sciences. ePub online.
Weighing-In
Enhances
Weight Maintenance
The biggest challenge for individuals who have lost a considerable amount of weight is often not the initial weight loss, but the maintenance of weight loss. Previous research has identified exercise to be the primary factor in whether or not someone regains weight. However, continued support is also recognized as important for successful weight maintenance. In a recent study published in the Journal of the Canadian Medical Association, researchers determined that a simply bi-weekly weigh-in along with regular phone calls is sufficient to optimize consistency with exercise and diet and prevent weight regain.
Two hundred women who had recently lost more than 5% of their original bodyweight were assigned to one of two groups. The first group received nutrition education and supervised exercise by nutritionists and exercise physiologists, while the second group received phone support from nurses along with a bi-weekly weigh-in. Some participants were educated in the use of high-carbohydrate eating, while others were encouraged to eat a diet high in mono-unsaturated fats.
Following the two-year intervention, it was determined that both groups had maintained an equivalent amount of weight. Interestingly, participants were more compliant for weigh-ins than for regular supervised exercise. Type of diet did not affect weight loss or regain.
Given the increased costs of the extensive intervention, the researchers concluded that less expensive monitoring and support could be as beneficial in weight maintenance. This could be essential for hospital and government-based programs that develop interventions for low-income populations. The practical lesson for exercise professionals is that people who lose weight may benefit from regular weigh-ins, and frequent contact may further facilitate successful long-term weight management and compliance.
Dale, K.S., et al (2009) Determining optimal approaches for weight maintenance: a randomized controlled trial. CMAJ.
Many
Running Injuries
Attributed to Weak Hips
Statistics indicate that between 65% and 80% of all recreational and competitive runners experience some type of overuse injury annually. Such injuries include patellofemoral knee pain, illiotibial band syndrome, shin splints, Achilles tendinopathy, plantar fasciitis, and stress fractures. The vast majority of such injuries, ~80% affect the lower-leg, with nearly 40% occurring at the knee. Unfortunately, science and medicine have yet to truly understand the mechanisms behind such injuries.
Researchers recently reviewed the literature over a 28 year span from 1980 to 2008 and concluded that two mechanisms appear to underlie all lower-leg injuries. First, a small number of studies implicated "atypical foot pronation mechanics." Pronation, which occurs during the stance phase of gait as the foot flattens causing internal rotation of the tibia and femur, is essential to generating energy for the next stride. However, excessive or insufficient pronation leads to poor energy production and consequently to excessive motion about the foot and knee.
Second, and more prominent, researchers uncovered a growing number of studies that suggest "inadequate hip muscle stabilization" leads to a majority of overuse injuries. Because the hip muscles, specifically the gluteus medius, minimus and maximus stabilize the leg during gait, poor strength or conditioning of these muscles results in excessive stress at and below the knee.
Recent studies have shown that improving hip muscle strength reduces the incidence of knee pain in runners. With running season in full-swing throughout the country along with races every weekend there's not a better time to encourage runners to maintain their strength training programs.
Ferber, R., et al (2009) Suspected Mechanisms in the Cause of Overuse Running Injuries: A Clinical Review. Sports Health. May/June
Static
Stretching
Before Golf Impairs Performance
The benefits of pre-exercise stretching have been questioned in recent years. The controversy stems from findings that static stretching temporarily impairs a muscles capacity to produce force rapidly. Although this might not be problematic for low intensity exercise, individuals participating in vigorous athletics may experience an increased risk of injury following a static stretching warm-up.
Golf is not often perceived as a vigorous sport. However, the golf swing is considered one of the most vigorous movements performed in all athletics, generating extraordinarily high amounts of force. Because the golf swing requires an optimal range of motion through the shoulders, hips, and spine many golfers have taken to stretching before competition to "loosen-up." Unfortunately, this may be placing them at high risk of injury, and now researchers suggest it might impair performance as well.
Researchers at Austin State University compared the effects of static and dynamic warm-up on a variety of golf measures: club-head speed, drive distance, drive accuracy, and consistency of ball contact. Fifteen young male golfers with a handicap of 5 or lower performed a dynamic warm-up, and static stretching followed by a dynamic warm-up. The dynamic warm-up consisted of 10 swings with a Momentus training club, followed by 15 full-swings with a golf club progressing from lighter to heavier clubs. The static stretching protocol included 20-minutes of golf-specific stretches held for 10 seconds each, repeated 3 times bilaterally.
Following the warm-ups participants hit 10 balls with a driver at a driving range, with 1 minute recoveries between shots. Following the static stretching protocol, participants had reduced club-head speed and consequently hit for shorter distances. In addition, accuracy was reduced by >30%, and ball contact consistency was down >15%.
This study supports the progressive philosophy of a dynamic warm-up protocol. However, the researcher suggests that static stretching may remain useful away from the range or golf course to improve golf-specific flexibility.
Gergley, Jeffrey C. (2009) Acute Effects of Passive Stretching During Warm-up on Driver Clubhead Speed, Distance, Accuracy, and Consistent Ball Contact in Young Male Competitive Golfers. JSCR. 23(3): 863-867.
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Nancy
Clark's Sports Nutrition Guidebook
Correspondence Course
Sale:
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Periodization: Theory & Methodology
Correspondence Course
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Save 60%! Regular $199 While supplies last only... Legendary researcher Tudor Bompa guides you through the use of periodization programs for both athletes and fitness enthusiasts. You will understand how to use periodization to improve strength, cardio capacity and sports performance. This price is valid while supplies last only! Credits: 1.6 ACE; 16.0 ACSM; 16.0 AAAI-ISMA; 8.0 AEA; 16.0 AFPA; 16.0 AMFPT; 16.0 BOC; 1.6 CSCS; 16.0 IFPA; 16.0 ISSA; 16.0 NATA; 8.0 NCSF; 16.0 NDEITA; 16.0 NETA; 16.0 NFPT; 1.6 NSCA-CPT; 16.0 NSPA; 16.0 SCW-EDU; 16.0 SFA; 16.0 WITS.
Effective
Strength Training
Correspondence Course
SALE:
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Save 50%! Regular $179.00. Master Trainer Doug Brooks' latest book is one of his best! Explore training options using machines, free weights, the stability ball, elastic tubing and more. Meticulously researched, you will love this course! Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 1.5 ACE; 15.0 AAAI-ISMA; 15.0 ACSM; 7.0 AEA; 15.0 AFPA; 15.0 AMFPT; 7.0 BOC; 1.0 CSCS; 6.0 IFPA; 15.0 ISSA; 7.0 NATA; 7.5 NCSF; 15.0 NDEITA; 15.0 NETA; 11.0 NFPT; 1.0 NSCA-CPT; 15.0 NSPA; 15.0 SCW-EDU; 15.0 SFA; 15.0 WITS.
Strength
Ball Training
Correspondence Course
SALE:
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Save 50%! Regular $89.00! This is an awesome guide to teach you how to use the medicine ball and the Swiss ball for strength, power and flexibility training. The comprehensive text is accompanied by a DVD that shows how the exercises are done. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 0.8 ACE; 8.0 AAAI-ISMA; 8.0 ACSM; 4.0 AEA; 8.0 AFPA; 8.0 AMFPT; 7.0 BOC; 0.5 CSCS; 6.0 IFPA; 8.0 ISSA; 7.0 NATA; 3.5 NCSF; 8.0 NDEITA; 8.0 NETA; 4.0 NFPT; 0.5 NSCA-CPT; 8.0 NSPA; 8.0 SCW-EDU; 8.0 SFA; 8.0 WITS.
Women's
Strength Training Anatomy
Correspondence Course
SALE:
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Save 50%! Regular price $79.00! Internationally recognized fitness author and illustrator Frederick Delavier takes you on an insider's view of muscles in action! This electrifying book offers full color drawings of how muscles contract during various exercises, and all the exercises are geared towards the anatomical features unique to women. If your client is trying to tone her body, especially her back, hips, abs and buns this book should be required reading! Softcover, 136 pages with full color illustrations. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 0.5 ACE; 5.0 AAAI-ISMA; 5.0 ACSM; 2.5 AEA; 5.0 AFPA; 5.0 AMFPT; 0.5 CSCS; 5.0 IFPA; 5.0 ISSA; 5.0 NDEITA; 5.0 NETA; 5.0 NFPT; 0.5 NSCA-CPT; 5.0 NSPA; 5.0 SCW-EDU; 5.0 SFA; 5.0 WITS.
Strength
Training Past 50
Correspondence Course
SALE:
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Save 50%! Regular $89.00 Acclaimed researcher Wayne Westcott explores how to design and implement strength programs for older clients. Discover how to add quality and function to your client’s golden years. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 0.9 ACE; 9.0 AAAI-ISMA; 9.0 ACSM; 4.0 AEA; 9.0 AFPA; 9.0 AMFPT; 0.6 CSCS; 6.0 IFPA; 9.0 ISSA; 9.0 NDEITA; 9.0 NETA; 4.0 NFPT; 0.6 NSCA-CPT; 9.0 NSPA; 9.0 SCW-EDU; 9.0 SFA; 9.0 WITS.
Supplements
for Strength - Power Athletes
Correspondence Course
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70%: $29.50
Save 70%! Regular $99.00. This program should be required reading for anyone who has ever questioned the risks and benefits of supplementation. The 149-page text cuts through the hype and teaches you which supplements to choose -- and which to avoid! Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 0.4 ACE; 4.0 AAAI-ISMA; 8.0 ACSM; 8.0 AEA; 4.0 AFPA; 4.0 AMFPT; 6.5 BOC; 0.8 CSCS; 4.0 IFPA; 4.0 ISSA; 6.0 NATA; 4.0 NDEITA; 4.0 NETA; 2.0 NFPT; 0.8 NSCA-CPT; 4.0 NSPA; 4.0 SCW-EDU; 4.0 SFA; 4.0 WITS.
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