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FitBits
Exercise ETC's Monthly Research Review
May 15, 2007
Compiled by Chris Marino, MS, CSCS
Director of Education
Obesity
is Costing
Corporate America Big Bucks
Obesity is associated with numerous health risks that include diabetes, heart disease, and cancer to name a few. The perception of risk is often assumed to begin and end with the individual. Unfortunately, obesity affects everyone and the effects on corporate America’s bottom line have recently been documented.
Researchers at Duke University Medical Center recently reported the results of a study of over 12,000 employees of the University. The researchers evaluated worker’s compensation claims, medical costs, and lost work time due to injury or illness comparing obese (BMI >40) and non-obese (BMI <24.9) workers. The results are astounding.
The researchers reported that obese workers filed double the number of worker’s compensation claims, or 12 claims per 100 workers. Medical costs for obese employees exceeded $51K per 100 workers, a 7-fold increase over non-obese workers. Obese workers lost nearly 184 days due to illness/injury per 100 employees compared to just 14 per 100 non-obese workers, a 13 fold increase.
This study emphasizes the need for employers to target eating behaviors and physical activity for employees in an effort to reduce the costs of business. There are many opportunities for fitness professionals in corporate fitness. If the trend toward greater numbers of obese Americans continues, the economic consequences could be drastic.
Ostbye, T. et al (2007) Obesity and Worker’s Compensation: Results from the Duke Health and Safety Surveillance System. Archives of Internal Medicine 167: 766-773.
High-intensity
Interval Training
Maximizes Increase
in Aerobic Capacity
Continuous exercise of moderate intensity and increased duration is traditionally encouraged for improving aerobic capacity for both the general public and athletic populations. Recent research into high intensity interval training (HIIT) may change that approach, especially for moderately and highly trained people.
A recent study published in Medicine and Science in Sports and Exercise compared four distinct cardiovascular exercise protocols for effects on aerobic capacity, stroke volume, blood volume, lactate threshold, and running economy.
Forty, healthy, male participants were divided into four groups and exercised 3 days per week for 8 weeks. Group 1 exercised continuously at 70% HRmax (long slow duration). The second group exercised continuously at their anaerobic threshold (~85% HRmax). Group 3 used a HIIT protocol consisting of 15 seconds running at 90-95% HRmax alternated with 15 seconds of active recovery at 70% HRmax (15/15). The fourth group used HIIT running for 4 minutes at 90-95% HRmax with a 3 minute recovery interval at 70% HRmax repeated 4 times (4 x 4). Although intensity varied significantly between protocols, researchers controlled for total energy expenditure by manipulating duration.
Following the 8-week study, both HIIT groups had significantly improved aerobic capacity compared to continuous training. The 15/15 group increased VO2max by 5.5%, and the 4 x 4 group by 7.2%. The researchers suggest that a 10% increase in stroke volume that occurred in the HIIT groups was responsible for the increased VO2max.
Continuous training remains an essential component in exercise programming, especially for achieving baseline fitness goals in unhealthy or older populations, however, healthy moderately trained individuals will improve fitness and health to a greater extent with HIIT.
Helgerud, Jan et al (2007) Aerobic High-Intensity Intervals Improve VO2 Max More Than Moderate Training. Medicine and Science in Sports and Exercise 39(4):665-671.
Daily
Exercise Investment
Linked to Long-Term Weight Loss
It is generally recommended that adults participate in 30-minutes of daily moderate intensity physical activity for weight maintenance and health benefits. But is this enough? A recent study suggests that it is NOT, and that significantly greater quantities are necessary for weight maintenance than previously recommended.
A group of overweight men and women were followed for 30 months during exercise-induced calorie restriction for weight loss. Participants were provided with instructions to complete either 30 minutes or 75 minutes of daily moderate intensity physical activity. The 30-minute/day group was expected to expend ~1000 calories/week, compared to ~2500 calories per week for the 75-minute/day group. Participants were supported by e-mails, mailings and phone calls during the first 18 months to encourage compliance.
After 18 months the 75-minute per day group lost significantly more weight than the 30-minute per day group. Weight loss for both groups leveled off during the weight maintenance stage (between 18 and 30 months), during which the intervention and regular follow-up had ceased. The researchers reported that most of the 75-minute per day group had significantly reduced their activity level during this time.
Interestingly, a sub-group that continued to exercise for 75 minutes per day continued to lose weight and ultimately achieved the greatest weight loss by the end of 30 months, 26 lbs vs. 18 lbs. for the 30- minute per day group.
The outcomes of this study shed light on the importance of continued support and encouragement for exercise for the overweight population. In addition, this study indicates that exercise must maintain higher calorie deficits in the long-term to facilitate continued weight management in overweight populations.
Tate, D.F. et al. (2007) Long-term weight losses associated with prescription of higher physical activity goals. Are higher levels of physical activity protective against weight regain? American Journal of Clinical Nutrition. 85: 954-959.
Calcium
Intake During
Weight Loss May Protect Bone Mass
Decade-old research has shown that voluntary weight loss significantly reduces bone mass in younger individuals. Although loss of bone during weight loss is assumed to be normalizing, concerns over osteoporosis may discourage older women from losing excess body mass.
Researchers at Rutgers University recently reported that calcium intake may preserve bone mass during weight loss in pre-menopausal women. During the study participants consumed either normal or high levels of calcium while undergoing 6 months of energy restriction to induce weight loss. Normal intake of calcium was identified as 1000 mg per day, and high intake as 1800 mg per day. Total calories were restricted to between 1200 and 1500 per day during the course of the study.
As a result of energy restriction, participants had lost an average of 7% of their original body weight at the end of 6 months. Bone mineral density, evaluated by dual-energy x-ray absorptiometry (DEXA), was unchanged in both normal and high calcium groups. The high-calcium group did, however, show increases in BMD at the femoral neck. Calcium absorption was higher in the high-dose group, 310 mg/day vs. 238 mg/day.
The results of this study indicate that calcium intake is essential to preventing bone loss during periods of energy restriction, but high doses of calcium do not appear to provide significantly greater protection over traditional recommended doses for adult, pre-menopausal women.
Riedt C.S. et al (2007) Premenopausal overweight women do not lose bone during moderate weight loss with adequate or higher calcium intake. American Journal of Clinical Nutrition. 85: 972-980.
June
On-line Events:
Our Brand New
"Guest Speaker" Series
Earn CEs from
Your Home or Office
Summer is here and you need CEs, but if you do not want to spend a beautiful summer weekend in class we’re here to help! For the month of June we are offering our brand new "Guest Speaker" series on Wednesdays from 7 – 9 pm ET (4 – 6 pm PT.)
June
6:
Supplements & Ergogenic Aids
Staci Hendrickson, MS, RD, LD, CSCS
June
13:
Women, Exercise and Eating Disorders
Irv Rubenstein, Ph D, CSCS
June
20:
Eight Things You Never Knew About Strength Training
Chris Marino, MS, CSCS
June
27:
Legal Issues & Risk Management in Fitness
Anthony Abbott, Ph D, FACSM, CSCS, *D
These CE courses are conducted via our "Virtual Classroom" series and are conducted in real time and are fully interactive, allowing you to interact directly with your presenter….in real time! And at only $19.99 per session you won’t find a more cost effective CE program. Each program is approved for 0.2 CECs through ACE, CSCS, NSCA and NASM and/or 2.0 CEUs through AFAA, BOC, ISSA, WITS, NCSF and most other certifications. Please note that class sizes are limited, so register early!
Need More Details?
For
more details on our virtual classroom program,
for class descriptions and instructor credentials or
to register, visit our web site at: www.exerciseetc.com/virtual.html
or call us at
1-800-244-1344.
June
Music Sale!
Close-out: Cassette Aerobics Tapes
$1.00 each
You
read it right! We’re closing out our entire stock of aerobics
tapes once and for all. These high quality tapes are
professionally mixed and cued and are sure to get your classes
moving. Stock is very limited, so order now at: www.exerciseetc.com/specials.html
Summer
& Fall
Fitness Conference Schedule Announced
It’s not too early to start planning for your educational needs for the last half of 2007. We are offering CE classes in dozens of US cities this fall, including our City Fitness Conferences. Featuring many brand new classes taught by your favorite Exercise ETC presenters, all approved for CE credit by dozens of national certifications, our Fitness Conferences remain the best value for your educational dollar. Check out these cities and dates:
Ft
Lauderdale: September 28, 29, 30
San Francisco: July 13, 14, 15
Boston: November 9, 10, 11
Philadelphia: July 27, 28, 29
New York City: November16, 17, 18
For our complete national schedule visit: www.exerciseetc.com/schedule.html
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