FitBits
Exercise ETC's Review of
Exercise Related Research
July 15, 2011
Compiled by Laura Abbott, MS, LMT
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No Pain, No Gain – It's Really Not True!
We've heard it before, but people still believe they must "hurt" in order to improve. Even some athletes and coaches follow the motto, "No Pain, No Gain." Most fitness professionals know it is not true, but often do not understand why. While muscle damage is a big issue, what about postural deviations while recuperating from the pain?
A study in Denmark investigated this very thing. How we respond to environmental and physical changes plays a significant role in the dynamic alignment and stability of musculoskeletal structures. In testing this statement, researchers had 10 healthy men sustain isometric contraction of the quadriceps muscle group using 50% of maximal force. EMG's were conducted before, immediately after, 24 hours and 48 hours after the exercise.
What was found was that the neuromuscular system was not able to activate like it should in the quadriceps muscle group after performing the exercise as well due to muscle soreness. This could potentially lead to injuries to connective tissue such as ligaments and tendons, thus contributing to sports-related injuries.
So, while some coaches, trainers, and exercisers alike may think they are getting stronger and faster by creating this delayed-onset muscle soreness, they are actually increasing their risk of injury. Even daily activities can be risky…and put them out for weeks or months from their training or workout.
Nosratollah Hedayatpour et al, "Delayed-Onset Muscle Soreness Alters the Response to Postural Perturbations, Medicine and Science in Sports and Exercise. ACSM Volume 43, No. 6, June 2011, pp. 1010-1016.
Influence of Preferred vs. Prescribed Exercise on Pain in Fibromyalgia
Fibromyalgia is a painful musculoskeletal condition that is challenging to provide exercise recommendations. While there is no cure for FM, exercise is recommended to help manage the pain, stiffness, fatigue and other disabling symptoms. Unfortunately, because of the very same symptoms exercise is suppose to help cause many clients with FM to drop out of their exercise program. Studies have shown that pain is predictive of poor exercise adherence.
This study assessed 21 women with FM participating in 20 minutes of cycling at a self-selected intensity for one group and a prescribed intensity for the 2nd group. The groups were randomly assigned. Pain perception was assessed every 5 minutes during exercise and also 24, 48, 72, and 96 hours after exercise.
The women in the group where they selected their own intensity fared much better than the prescribed intensity group. The self selected intensity group also experienced significant improvements in pain after exercise, improvements in pain tolerance and pain thresholds as well as overall baseline improvements in pain level.
Bottom line? Exercise does appear to help with pain for those with FM, but it might be best to let the client select the preferred intensity instead of placing all FM clients into one exercise prescription protocol.
Newcomb, Lauren W., et al. "Influences of Preferred vs. Prescribed Exercise on Pain in Fibromyalgia." Medicine and Science in Sports and Exercise. ACSM Volume 43, No. 6, June 2011, pp. 1010-1016.
Is It Possible to Improve Strength and Endurance Simultaneously?
Often fitness professionals recommend that clients work on both strength training 2-3 times per week and cardiovascular exercise 3-5 days per week. That is what American College of Sports Medicine recommends, so that is what we do. And of course, the goal is to improve both cardio and strength. We even test these areas in fitness evaluations and look for improvements in both areas. But can we really expect improvements in all areas? Maybe not.
The ability for the body to improve in both of these areas simultaneously has been studied extensively and often shows that no, they cannot improve in totality. What has been found is that more improvements are made when cardio and strength training are done on alternate days allowing a longer recovery period between sessions. In other words, individuals in these studies tended to improve either cardiovascular fitness OR muscular strength, but not both even though the program was standardized and supervised.
So, what does this mean for our clients? We must individualize the program to the goals of the client. For example, if you have an older adult who is losing muscle mass possibly to the point where it may begin to affect daily activities, the focus of the workout should be building muscular strength. On the other hand, if you have a client who has risk factors for heart disease, the focus should be on cardiovascular fitness. Do not ignore the opposite area, but focus the client's time and workout on the area of most concern.
Karavirta, Laura Ph.D., "Active Voice: Is it Possible to Simultaneously Improve Endurance and Strength?" ACSM Sports Medicine Bulletin, June 13, 2011.
Is Your Job Slowly Killing You?
We do not really know the exact reason for the surge in obesity rates in the U.S. since there have not been too many longitudinal studies in this area. This particular 5 year study examined how trends in activity at work may be related to the increase in obesity since we all know it is not just about how much we eat.
What has been noticed over the past several years is that more and more people are working in service industries instead of labor oriented type jobs. In the 1960's almost 50% of private industry required at least moderate intensity physical activity and now than less than 20% require this type of activity. This has created a decrease in caloric burn by more than 100 calories in both men and women per day. Calculate that out for 5 days per week for the normal work week, multiply that by 50 weeks out of the year (taking into account 2 weeks for vacation) and you have about a 7.0 lb per year weight gain just from jobs made easier over the years. So bottom line…move more and eat healthy.
Church, Timothy S., et al. "Trends Over 5 Decades in U.S. Occupation-Related Physical Activity and Their Associations with Obesity." Fitness Journal, June 2011.
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