FitBits
July 15, 2004

Exercise ETC's Review of Exercise Related Research.
Compiled by
Irv Rubenstein, Ph D, CSCS

Sale!!
Inflatable
“Balance” Discs
$20.00

Balance discs are the hottest new piece of training equipment that Fitness Professionals cannot live without! Use these heavy-duty 13” (approx) diameter discs to challenge your client’s core stabilization during squats, lunges, crunches and more. Sold nationally for as much as $28.00, stock up now at this special sale price. Sorry, only 2 discs per order. This special purchase is available only on our web site at: www.exerciseetc.com/specials.html

Correspondence
Course Sale:
“Intro to Elastic Tubing”
$25, Including Elastic
Tube & Door
Attachment

Let our detailed video show you how to get the most out of your elastic tubing… by using the door strap attachment. This simple, ingenious device allows you to attach your elastic tube to any door in your home or gym for a firm, stable, safe attachment. Eliminate the need to tie your tube in knots, step on it or hold it for your clients. Specify the resistance level of your tube: Yellow (light) for kids and older adults; green (medium) for average, healthy adults or red (heavy) for your more experienced or athletic client. Detailed study guide and 20 question quiz included. Order until July 31 only on our secure website at: www.exerciseetc.com/specials.html

Credits: 0.2 ACE; 2.0 AEA; 2.0 AIFE; 2.0 APAI; 2.0 IFPA; 2.0 ISSA; 2.0 NCSF; 2.0 NDEITA; 0.2 NFPT; 2.0 SCW-EDU; 2.0 SFA; 2.0 WITS

Correspondence
Course Sale:
“Intro to Free Weights”
Regular $20, now $10.00

You’ll love our comprehensive video on the use of free weights. Learn popular techniques and variations for dumbbells, barbells, hand weights and more. Detailed outline and 20-question quiz included. Order until July 31 only on our secure website at: www.exerciseetc.com/specials.html

Credits: 0.2 ACE; 2.0 AEA; 2.0 AIFE; 2.0 APAI; 2.0 IFPA; 2.0 ISSA; 2.0 NCSF; 2.0 NDEITA; 0.2 NFPT; 2.0 SCW-EDU; 2.0 SFA; 2.0 WITS

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

Unilateral Training
Has Bilateral Benefits

Research has suggested that resistance training on only one side of the body yields strength benefits to the opposite side. This meta-analysis of 22 separate research studies has found merit for the suggestion.

This meta-analysis documented that when only one limb was trained, the opposite limb’s strength increased as well. The study revealed strength increases of approximately 8% in the untrained limb, compared to the trained limb’s increase of slightly more than 20%. This amounts to about a 35% improvement in strength compared to the improvement of the trained limb. Comparing isometric and. dynamic training effects, the data suggests no significant differences. This trend exists for both the upper and lower body.

This kind of information has great value for “rehabbing” an injured limb, or helping one side catch up to the other. By training hard on the uninjured side, the injured limb can still get strength benefits. Or by training the weaker side more, one is not totally neglecting the stronger side.

J. Munn & S.C. Gandevia, Contralateral effects of unilateral resistance training: a meta-analysis. Journal of Applied Physiology 96:1861-1866, 2004

Cooling Vests Improve
Short Time Performance

Exercise in the heat and humidity poses not just a physiologic danger but a performance hazard since hyperthermia strains both the cardiovascular and the central nervous systems. The authors studied the effects of an active warm-up typical of competitive runners both with and without a cooling vest . The neoprene vest has 8 pockets in which cool packs are placed (2 each on chest, scapulae, abdomen, low back). The runners then performed a maximal 5-km run in an environment that was controlled for both temperature and humidity. Skin, esophageal, rectal, and total body temperatures, lactate levels, HR, and RPE were measured in both tests.

The researchers found that the runners who wore the cooling vest had significantly lower pre-race temperatures, heart rate, blood lactate, and RPE; these values stayed lower for the first 3.2 km of the run…approximately 15 minutes. By the end of the run, there were no differences in these indicators between those who wore the cooling vest and those who did not, although those who wore the cooling vest concluded the run, on average, 13 seconds faster.

The authors conclude that the cooling effect of the vest lowered body temperature, heart rate and thermal discomfort enough to provide a buffer during the first part of the activity and allow for an overall improvement in time.

S.A. Arngrimsson et al. Cooling vest worn during active warm-up improves 5-km run performance in the heat. Journal of Applied Physiology 96:1867-1874, 2004

For more information on Exercise ETC, our programs and materials, visit our web site at
www.exerciseetc.com

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