FitBits
June 30, 2004
Exercise
ETC's Review of Exercise Related Research.
Compiled by
Irv Rubenstein, Ph D, CSCS
Correspondence
Course Sale! Back by Popular Request!
Strength Ball Training
Regular $69;
SALE $49.00 .8/8.0 CEs
This
is an awesome guide to teach you how to use the medicine ball
and the Swiss ball in an integrated approach for strength,
power and flexibility training. Learn how to combine these
training aids for incredible results. The comprehensive text
by Goldenberg and Twist features 69 different exercises and
over 140 photographs.
Credits:
0.8 ACE; 8.0 AEA; 8.0 AIFE; 8.0 APAI; 8.0 IFPA; 8.0 ISSA;
0.8 NASM; 8.0 NCSF; 8.0 NDEITA; 0.8 NFPT; 8.0 SCW-EDU; 8.0
SFA; 8.0 WITS.
This sale is available only on
our secure web site at: www.exerciseetc.com/specials.html
CSCS
Exam Prep
There’s
still time to register for our popular NSCA Exam Prep Courses!
This program will be held in Boston and Los Angeles on July
17 & 18. Our program comes with our guarantee: If you
don’t pass the CSCS test after this class, you can retake
the program for free! For details, visit: www.exerciseetc.com
or call us at 1-800-244-1344.
IFPA
Announces
“Fitness by the Bay”
Tampa, FL:
August 26 & 27, 2004
The International
Fitness Professional’s Association (IFPA) will be hosting
an educational conference in Tampa this summer. “Fitness
by the Bay” will focus on nutrition, sports medicine,
sports conditioning and group fitness. For details, contact
IFPA at: 1-800-785-1924.
We're
Moving!
To keep up with
our continued growth, Exercise ETC is moving to a larger,
more spacious office suite on July 14. This move will allow
for an expansion of our currently cramped, dark customer service
area into a bright, open space with wide, expansive windows.
We will also have additional space for shipping, receiving
and warehousing. Better yet, the new office is less than 2
miles to the beach, which will add a whole new dimension to
our beautiful South Florida lunch hours! Our new address will
be:
Exercise
ETC
1881 NE 26 Street, Suite 202
Fort Lauderdale, FL 33305
Phone numbers,
fax numbers and e-mail addresses will all remain the same.
For
more information on Exercise ETC,
our
programs and materials, visit our
web site at
www.exerciseetc.com
Exercise
ETC Inc.
1881 NE 26 Street # 202
Ft. Lauderdale, FL 33305 |
Strength
Training and
Cardio Training
May Decrease Diabetes Risk
in Older Men
This study compared
two groups of older, overweight men who were participants
in an aerobic exercise program. All the subjects in this study
had recently completed a 6-month aerobic exercise program,
however the test group added upper and lower-body resistive
training 2 days per week while the control group did not.
Both groups maintained their previous aerobic conditioning.
At the conclusion
of the study, the strength training group increased upper
and lower-body strength by 28% and 46%, respectively, although
they saw a 9% decrease in VO2max. The group that did not add
the resistance training saw no decrease in VO2max nor any
improvement in upper and lower body strength
There was a metabolic
change noted, however: Insulin responses decreased in the
strength training group but did not change in the group that
did not add resistance training. This led the researchers
to conclude that the addition of resistive exercise training
to an existing aerobic exercise program may improve insulin
sensitivity in overweight, older men, and thus prevent the
development of type 2 diabetes.
Commentary:
Again, resistance training gets the support of research in
its myriad benefits that older adults can get from it.
C.M.
Ferrara et al. Metabolic effects of the addition of resistive
to aerobic exercise in older men. International Journal of
Sport Nutrition & Exercise Metabolism 14(1):73-80, 2004
Strength
Training Decreases
Osteoporosis Risk in
Post-Menopausal Women
This study attempted
to determine the effects of intense exercise on physical fitness,
bone mineral density, back pain, and blood lipids in early
post-menopausal women.
Fifty women, with
no medication or illness affecting bone metabolism, exercised
for 26 months. They were compared to a control group of 33
similar women who did not exercise. The exercise group’s
routine consisted of two group-training sessions per week
as well as two home training sessions per week. Both groups
supplemented with calcium.
Prior to the study,
the women’s fitness was determined by maximum strength
and cardiovascular testing. In addition, bone mineral density
was measured at the lumbar spine, the proximal femur and the
forearm and blood lipid levels were measured.
After 26 months,
the exercise group realized significant improvements in isometric
trunk strength and VO2 Max. Significantly, bone density increased
in the exercise group while the non-exercise group saw a decline
in their bone density. In addition, the exercise group saw
improvements in their total cholesterol and triglyceride levels
while their pain indices at the spine also improved.
Commentary:
Chalk one up for exercise’s benefits for those at risk
for bone loss. The data keep pouring in: Exercise programs
with special emphasis on preserving bone density can significantly
improve strength and endurance and reduce bone loss, back
pain, and lipid levels for at-risk, pre-menopausal women.
W.
Kemmler et al. Benefits of 2 years of intense exercise on
bone density, physical fitness, and blood lipids in early
postmenopausal osteopenic women: results of the Erlangen Fitness
Osteoporosis Prevention Study (EFOPS). Archives of Internal
Medicine 164(10):1084-91, 2004
For
more information on Exercise ETC, our programs and materials,
visit our web site at
www.exerciseetc.com
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