FitBits
Exercise ETC's
Review of Exercise Related Research
July 15, 2008
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
Summer Webinar Schedule ... Click here.
High
Intensity Interval Training
Reverses
Metabolic Syndrome
High Intensity Interval Training (HIIT) is becoming somewhat of a phenomenon in fitness and conditioning. The only drawback to HIIT is that de-conditioned or untrained individuals may not tolerate relatively high intensities. Consequently, medical experts currently advocate progressively increasing intensity to reduce the risk of cardiovascular complication during exercise, improve compliance and minimize soft-tissue injury. The results of a recent study may challenge this philosophy.
Norwegian researchers reported that a 16-week HIIT program virtually reversed metabolic syndrome in a group of 28 participants. Metabolic syndrome represents a collection of symptoms that include impaired blood glucose control, along with obesity, a poor lipid profile and elevated markers of cardiovascular distress.
Participants were divided into 3 groups: HIIT, moderate continuous exercise (MCE), and control groups. The interval training group exercised at intensities greater than 90% HRmax, while the MCE group exercised at 70% HRmax. Both groups exercised 3 times per week and expended an equivalent amount of calories each workout.
Though both exercise groups lost similar amounts of body weight/fat, interval training proved better at improving blood pressure, insulin resistance, fasting blood sugars and HDL cholesterol. In addition, interval training produced more than twice the increase in VO2max compared to moderate-continuous exercise, 35% vs. 16%, respectively. In all, the interval-training group experienced a greater risk reduction for metabolic syndrome in less time than the MCE group.
Tjonna, A.E., et al (2008) Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome. A Pilot Study. Circulation. ePub July 7.
Challenging the Conventional Lunge
The traditional forward lunge, performed with a long stride and an upright torso, has been advocated over other lunge variations because it is least strenuous on the low back and the forward knee. Unfortunately, this technique though safe is functionally deficient and may not produce desirable improvements in performance or function.
As part of the functional fitness movement many expert trainers have begun to incorporate greater hip flexion and consequently a more forward trunk position during the lunge: the "Glute Lunge." A recent study has supported the biomechanical claims that the Glute Lunge emphasizes the posterior muscles and may improve function better than the traditional lunge.
Researchers evaluated the motions, forces, and muscle activity in ten participants as they performed three lunge variations; 1) traditional lunge with the torso erect, 2) the Glute Lunge with the torso forward, and 3) a lunge with the torso extended.
As anticipated the Glute Lunge, which exhibits a greater peak hip flexion angle, recruited the glutes and hamstrings better than the traditional lunge, whereas the extended lunge did not change kinematics of the exercise.
This is the first study to compare the biomechanical variations between lunges. It is important to note that increased hip flexion during squatting or lunging does increase lumbar spine loading. Clients should be able to demonstrate adequate torso strength/stability and hip mobility prior to attempting the Glute Lunge.
Farrokhi, S., et al (2008) Trunk Position Influences the Kinematics, Kinetics, and Muscle Activity of the Lead Lower Extremity During the Forward Lunge Exercise. J Orthop Sports Phys Ther. 38(7):403-409
Plyometrics
May
Impair
Single Leg Balance
The use of explosive exercise techniques including plyometrics in fitness programs is on the rise. Recent research indicates that fast movements, explosive lifting, and jump training may improve function, performance and physiology better than traditional training methods. Unfortunately, implementing a power-training program does not come without risk.
A
study published this month in the Journal of Sports Science
reported that plyometric exercise might temporarily impair single leg
balance, thus increasing risk for injury during the post-plyometric
period.
Researchers had nine subjects complete 200 counter-movement jumps
after which measurements were taken to assess calf muscle soreness, 20-second
unilateral standing on a balance device, peak plantar flexion torque,
and resting plantar flexion range of motion. Each measure was taken at
baseline, 30-min post-exercise, 24-, 48-, and 72-hours.
In the end, single leg balance was significantly impaired for up to 24-hours following the plyometric exercise session; perceived soreness was increased and peak torque reduced. Trainers who integrate plyometrics should be cautious and adjust post-plyometric skill-development activities to minimize risk of injury.
Twist, C., et al (2008) The effects of plyometric exercise on unilateral balance performance. J Sports Sci. 12: 1-8.
High-Protein Diet Does Not Inhibit Resistance Exercise Performance
Many nutritionists cite lack of energy for training and/or competition as a major disadvantage to high-protein diets when carbohydrates are reduced to less than 50% of daily caloric intake. Although evidence of reduced performance during endurance training exists, the effects of high-protein diets on anaerobic performance are less clear. Despite the lack of research, anaerobic athletes including resistance-trained individuals are more likely than endurance athletes to incorporate higher protein intakes to rebuild muscle following intense training.
Researchers in Greece recently reported the effects of a high-protein diet on strength, endurance and fatigue in 10 recreationally active women. Participants were assessed for isometric handgrip strength/endurance, and completed four sets of sixteen knee flexion/extension exercises at baseline and following 7 days each of two diets.
During the initial 7-day period participants followed a diet of 55% carbohydrate, 15% protein and 30% fat. The diet was changed to 30% carbohydrate, 40% protein, and 30% fat during the second week.
Heart rate response to training, arterial blood pressures, blood lactate and glucose levels, in addition to fatigue were assessed during training.
While consuming a high-protein diet, participants lost more weight and body fat than during the low-protein diet. Respiratory Exchange Ratio was also lower following the high-protein diet indicating greater use of fat for energy. No differences in any other measures were identified. Consequently, high-protein may be better for fat loss when compared to the traditionally recommended dietary composition.
Dipla, K., et al (2008) An isoenergetic high-protein, oderate-fat diet does not compromise strength and fatigue during resistance exercise in women. Br J Nutr. 100(2):283-6
WEBINAR SCHEDULE: Summer, 2008
Each
webinar is worth 0.2 CECs / 2.0 CEUs
Each
webinar is only $19.99
What’s a "Webinar?"
A webinar is a continuing education course that is conducted over the Internet via our "Virtual Classroom" series. It is conducted in real time and is fully interactive, allowing you to communicate directly with your presenter... instantly! And at only $19.99 per session you won't find a more cost effective CE program. If you have a computer with a high-speed connection, you have all the equipment you need to join the session! For complete details including course descriptions, instructor credentials and CE awards, or to register for a program, please call us at 1-800-244-1344 or visit:
http://www.exerciseetc.com/
Guest Speaker Series (Wednesdays)
These
classes meet from 7 – 9 PM EST
(4 – 6 PM PST)
July 30 New School Strength Training, Chris Marino, MS
Aug 6 Nutrient Timing, Ginger Patterson, Ph D
Aug 13 High Intensity Interval Training, Chris Marino, MS
Aug 20 Community Based Marketing, Guy Andrews, MA
Aug 27 Women, Exercise & Metabolism, Ginger Patterson, Ph D
Sept 10 Stretch Yourself Strong, Chris Marino, MS
Sept 17 Exercise & Osteoporosis, Ginger Patterson, Ph D
Sept 24 Upper Body Angles & Variations, Guy Andrews, MA
Oct 1 Lower Body Angles & Variations, Guy Andrews, MA
Oct 8 A Strong & Healthy Back, Chris Marino, MS
Oct 15 A Dozen New Training Techniques, Irv Rubenstein, Ph D
Oct 22 Secrets of Strength & Conditioning, Chris Marino, MS
Oct
29 Exercise & Diabetes, Ginger Patterson, Ph D
Each on-line 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. Each 2-hour module is only $19.99.
For
complete details including course descriptions, instructor credentials
and CE awards, or to register for a program, call 1-800-244-1344 or visit:
http://www.exerciseetc.com/
To
unsubscribe or change your options,
scroll to the bottom of this newsletter
and click on the link.
©
2010 Exercise ETC Inc.
1881 NE 26 Street # 202
Ft. Lauderdale, FL 33305
(p) 800-244-1344
(f) 954-566-3937
info@exerciseetc.com