FitBits
Exercise ETC's
Review of Exercise Related Research
June 15, 2010
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
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FDA
Issues Warning for
Popular Weight Loss Drug
Orlistat is a popular weight loss drug originally sold by prescription only, (under the brand name Xenical) which recently became available OTC as Alli in a lower dose. Orlistat works by blocking the absorption of fat during digestion, thus reducing the total calories assimilated by the body. Although the drug is effective, studies report that weight loss from the addition of Orlistat to a program that includes diet and exercise is modest; up to 6.6 lbs. additional over 6 months.
Just last month the FDA issued a warning to Orlistat users following the review of 12 cases of liver failure in which the patients were documented to have been using one of these products. Because there are additional variables involved, including other medications, the FDA claims that a direct link is not possible. Regardless, the maker of Xenical/Alli, Glaxo-Smith-Kline is now required to add the potential for liver failure to the product label.
To ensure the safety of your clients, the FDA urges anyone who experiences symptoms while using Orlistat to see their physician immediately, and to file a report with the FDA. Symptoms include but are not limited to nausea, diarrhea, loss of appetite or fatigue. Liver failure progresses quickly, within 48 hours. Immediate medical attention should be sought if symptoms present.
FDA Consumer Update. May 2010. Weight Loss Drugs and Risk for Liver Failure.
Works Best for Increasing Flexibility: Stretching or Weight Training?
The ongoing discussion over the benefits of stretching, or lack thereof has arguably led to more confusion amongst fitness professionals than any other major topic. Should you stretch at all? If yes, when should you stretch? How long should you stretch? What type of stretching is best? These are all questions that, depending on which expert you ask or research you uncover you’re bound to get a different answer. Unfortunately, this next study is not going to clarify the issue. However, it might present an opportunity to look at stretching in a different light.
In a study presented at the national convention of the American College of Sports Medicine, it was reported that resistance training offered the same benefits to flexibility as a static stretching.
Researchers assessed the hamstring and shoulder flexibility of thirty-seven volunteers along with a strength measure for both quadriceps and hamstrings. Twelve of the subjects served as controls, while twenty-five were randomly selected for either a resistance training or flexibility training program.
After 5 weeks of training or stretching, improvements to flexibility were similar for both test groups. Moreover, the resistance-training group increased strength in addition to flexibility.
The study is of interest to fitness professionals not because it indicates limited value to stretching while performing a resistance-training program. Instead, it should be looked at in regards to efficiency. In the age of twice weekly 45-minute training sessions there is little time to spend on activities with limited return. Thus, for the beginner looking to build muscle and lose fat it may be more beneficial to ignore stretching in favor of resistance training.
The bulk of the research continues to suggest a strong value for a variety of stretching forms. At this point it is up to the fitness professional to determine best practice on an individual basis.
Press Release. American College of Sports Medicine. National Convention. June 4, 2010.
Stability
Ball Enhances
Lumbar Stabilization Training
The use of unstable surface training (UST) has come under fire in recent years. Whether misunderstood or misused, there is definitely a need for additional study on UST to determine the best applications in fitness environments. In a recent study, researchers tested the difference in muscle activation during trunk or core exercise both on stable and unstable surfaces.
Researchers used surface EMG to measure muscle recruitment patterns during five traditional lumbar stabilization exercises in 9 subjects. The peak recruitment of 5 core muscles was recorded: rectus abdominus, lumbar multifidus, erector spinae, transverse abdominus, and external oblique. Participants performed the plank, curl-up, side plank, back bridge and birddog on both stable surface and an unstable surface (i.e. stability ball, disc, etc).
The plank increased muscle activity in all muscles when on the unstable surface. When using the unstable surface the quadruped birddog, and side plank, however, saw only increases in superficial muscle activity, and not deep core (i.e. transverse abdominus and multifidus). Interestingly, when the curl-up was performed on a Stability Ball the recruitment of the transverse abdominus decreased, while the external obliques increased.
Unfortunately, the data from this study indicates that the back bridge did not benefit from incorporating the unstable surface.
Although the jury remains "out" on standing UST and performance, there appears to be a useful application for prone and side stabilizing activities. Moreover, as “core neutral” training becomes the dominant form of abdominal strengthening industry-wide, we need to explore ways to increase muscle activity and tension during such exercises for progression. Studies such as this are a step in that direction.
Imai, A. et al (2010) Trunk Muscle Activity During Lumbar Stabilization Exercises on Both a Stable and Unstable Surface. J Orthop Sports Phys Therapy. 40(6):369-375.
Excess
Abdominal Fat Associated
with Smaller Brains
The brains of obese individuals may be shrinking. According to a recent study completed at Boston University Medical Center the brain volume of overweight and obese individuals is significantly less than that of their normal weight counterparts.
Researchers tested over 700 individuals who were previously enrolled in the Framingham Offspring Cohort. Visceral and subcutaneous body fat was assessed via abdominal CT scan, while brain volume was measured using MRI. Total brain volume was then compared to the above body composition factors, in addition to Body Mass Index (BMI) and waist circumference.
Interestingly the data indicated an inverse relationship between body fat and brain size. The most significant link was between visceral body fat and total brain volume. Simply, the higher the fat the smaller the brain.
Scientists are expecting to explore the underlying mechanisms and speculate hormones such as adiponectin, leptin, resistin or ghrelin may be responsible in part for the brain atrophy noted.
Why is this study important? Researchers have previously uncovered links between obesity and a greater risk for early onset of Alzheimer’s Disease and/or dementia. Until now, the underlying mechanisms behind such a relationship were only speculative. Although there is limited evidence to indicate cognitive impairment resulting from brain shrinkage, scientists hope to find a link that will allow them to understand the obesity-disease relationship.
Press Release: Study Finds Fat Around the Abdomen Associated with Smaller, Older Brains in middle-aged Adults. Boston Medical Center. May 24, 2010.
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