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FitBits
August 15, 2006

Exercise ETC's Review of
Exercise Related Research
Compiled by Chris Marino, MS, CSCS

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Lactic acid may NOT be
an indicator of fatigue

In a stunning revelation to exercise physiologists, Dr. George Brooks of the University of California recently reported that lactic acid may have a very different function from that which we has been accustomed for over 80 years. The prevailing theory has been that lactic acid, which is produced under states of anaerobic metabolism, is the limiting factor for continued muscle contraction and the predominant source of fatigue. New research, however, suggests that lactic acid may be a very efficient fuel that is used by the mitochondria in muscle tissue after glucose has been depleted and oxygen remains unavailable.

This finding is important because endurance trained athletes have always been instructed by scientists to exercise below the lactic acid or anaerobic threshold to maximize their use of oxygen for energy. To the contrary, many coaches have ignored this training philosophy and pushed their clients to generate and tolerate increasing amounts of lactic acid. It appears that what they were actually doing is increasing the mitochondrial content of the muscles thus making the athlete more efficient at using lactic acid as energy. This training technique is responsible for allowing athletes to perform longer and to tolerate the highest intensities without fatigue.

So, next time you’re asked to explain the function of lactic acid remember that there is a new theory challenging this long-standing fatigue factor.

The New York Times. May 16, 2006. Kolata, G.

Is Barefoot Better?

Chronic foot, ankle and knee injuries continue to plague athletes and active adults alike. Some experts suggest that the evolution of athletic footwear may have increased the incidence of these injuries rather than protecting against them.

As shoe companies continue to enhance heel cushioning to improve shock absorption, increase stability of the ankle, and attempt to reduce pronation, the rate of injuries has increased. This comes along with epidemiological data, which shows that barefoot runners and people from “barefoot societies” have consistently fewer injuries to the foot, ankle and knee.

According to Dr. Mel Siff in his text Supertraining, the increased cushioning a shoe provides reduces the natural protective reflex of the plantar surface. This reflex response has a couple of important roles. First, it prevents injury by decreasing the rigidity of the ankle, which would place increased stress on the ligaments, and allow for reduced peak force on impact. Second, the reflex is responsible for allowing the nervous system to know the position of the knees and hips in order to stabilize the joints effectively. Thus, this sensory awareness may affect the natural recruitment patterns of the muscles that produce and stabilize hip and knee flexion/extension. As a result, Dr. Siff suggests that compression of any part of the sole during any closed-chain strength or explosive exercise (i.e. running, jumping, squats, etc) can cause general instability and consequent injury.

In addition to interfering with the plantar reflex, the height of the heel can shift the center of gravity forward increasing stress on the knee and altering optimal patterns of movement, which can make squats, dead lifts, lunges, and other closed-chain lifts unsafe.

Although a long-term solution likely lies with shoe manufacturers there are a couple things you can do to help protect your lower body. For example, during strength training wear a shoe with very little sole and no heel elevation. A soccer, wrestling or ballet-type shoe may be best suited.

Shoe manufacturers have begun developing sneakers that mimic barefoot running with very little sole and limited lateral stability. In the meantime, Dr. Siff suggests that we should attempt to spend more time barefoot to maintain the sensitivity of the plantar protective reflex and reduce the impact of wearing shoes.

Supertraining. Mel Siff (2003) 466-467.

Body Composition
Does Not Necessarily Affect
Bone Mineral Density

Although there is great support for exercise to prevent osteoporosis, concerns remain about the effects of body fat loss on bone mineral density in post-menopausal women. If body fat loss results in further depletion of estrogen, would it have the effect of decreasing bone mass? Would this mean that aerobic-type exercise would be inadvisable for some at-risk women?

Fortunately, a recent study found that overweight post-menopausal women performing aerobic exercise to reduce body fat were able to maintain their bone mineral density. One hundred seventy-three previously sedentary, post-menopausal women who were not using hormone replacement therapy were recruited. All participants were either overweight or obese and none had been diagnosed with osteoporosis or osteopenia.

The researchers had the women exercise on either a bicycle or treadmill for 45 minutes at a moderate intensity for 5 days per week over 12 months. Total body bone mineral density was measured before and after the study. The results of this study confirmed previous research findings that exercise can help maintain bone mineral density in post-menopausal women.

Interestingly, women with higher BMI and body fat lost greater amounts of lean body mass (LBM) with exercise. Also, women whose increased estradiol concentrations tended to lose LBM with exercise. The women in this study did not strength train during the 12-month intervention. These results might suggest a greater need to take steps to retain LBM with a strength-training regimen in overweight post-menopausal women who are on a weight loss program.

Overall, the researchers deemed this study important because it confirmed that weight loss and aerobic exercise designed to reduce risk for heart disease and cancer did not increase the risk for osteoporosis in post-menopausal women.

Chubak, J, et al (2006) Effect of Exercise on Bone Mineral Density and Lean Mass in Postmenopausal Women. Medicine and Science in Sports and Exercise. 1236-1244.


Tubing on Trial

The affordability and versatility of elastic tubing makes it one of the most popular resistance tools for fitness professionals. Despite its popularity and function, tubing has recently come under fire because of the risk for breakage and potential for serious injury to its user. In fact, numerous lawsuits have implicated tubing in serious injuries that have resulted in permanent damage to the eyes in particular, and tubing manufacturers are paying the price. Some clubs have decided to discontinue using tubing altogether to avoid the increased liability.

Does the potential increased risk to our clients make the future of elastic tubing questionable? Not likely, but it should raise awareness to the preventive steps you can take to reduce risk of breakage and injury when using tubing.

First, inspect your tubing for strain or tears prior to each class or usage. Discard any damaged tubing immediately. Health clubs and trainers should budget to replace tubing quarterly or more frequently, based on the amount of use. Second, use a frictionless surface such as a door-strap (“assist strap”) to prevent wear to the center of the tube, which is most vulnerable during stretch. Third, do not overstretch the tubing. Elastic tubing has limits as to how far it can be stretched; check with the equipment manufacturer for specifics. Finally, check out some of the new options in elastic tubing: Tubing that encloses the elastic tube in a sheath protects users from breakage.

The Exercise Standards and Malpractice Reporter. Naked Tubing Costing Companies Big Money Due to Liability Issues. 61

 

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