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FitBits
October 15, 2011
Exercise ETC's Review of
Exercise Related Research
Compiled by Laura Abbott, MS, LMT
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The Harder the Exercise, the Longer the Post-Exercise Burn
The latest study concerning post- exercise burn has come out of the Human Performance Lab at Appalachian State University, and it provides some interesting information. Previous studies have had such a wide variations in results due to the equipment used, but this study used a metabolic chamber to give more consistent results.
Young healthy males cycled vigorously for 45 minutes at 73% of VO2 Max. Activities of daily living were also monitored very closely. Scientist found that even after 14 hours post exercise, caloric burn was 190 calories (37%) above resting levels. Of course, the more fit individuals will more easily reach this amount since muscle burns more energy than fat, but this can still have a profound effect on obese individuals as well as those with metabolic health issues such as diabetes. Another good reason to incorporate exercise into a regular daily routine.
Knab, Amy M., et al, "A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours." ACSM, Medicine and Science in Sports and Exercise, 2011, Vol. 43, No. 9, September 2011. Pp. 1643-1648.
Can Exercise be a Prescription for Depression?
A study was conducted at the University of Texas Southwestern Medical Center in Dallas on patients suffering from severe depression. These patients were currently on prescribed antidepressants and were not responding fully to the treatment. Usually when this happens, doctors prescribe a second medication, but this is often expensive and only usually works for 20-30% of the patients.
Dr. Trivedi decided to try exercise instead of this second medication. While one group exercises 10 minutes per day, a second group exercised for 30 minutes per day. Both groups remained on their one medication for depression.
While only 29.5% achieved remission, it still presents a strong tie between exercise and depression improvements and can be used as a valid treatment option. Another good point is exercise is less expensive than the second medication that could have been prescribed. And lastly, exercise has no side effects while the medications might. Exercise really is medicine!
Trivedi, Madhaukar, M.D, "Prescribing Exercise to Treat Depression." The Journal of Clinical Psychiatry, NY Times. Aug. 2011.
Does Less Now Really Mean More Later?
We have all heard it before, "If I eat less at one meal, I’ll eat more later." But is that really true? Not so according to a study present in the journal Appetite. In fact, this study showed that if people cut back on only one meal and maintained their caloric consumption for the others may be a great way to lose weight.
The men and women in this study ate all they wanted for breakfast, dinner, and snacks, but only a 200 calorie lunch. The result was that individuals consumed 245 fewer calories on the days where the 200 calorie lunch was eaten than on days when they ate all meals and snacks as normal. The weight loss average was 1.1 lbs per participant in 2 weeks.
So, what does this mean? Most people think they have a set point for body weight and if you create a deficit, you’ll make up for it later. But this study showed that minor changes can reap major benefits.
Bakalar, Nicholas, "Nutrition: A Low-Calorie Meal is shown to Pay Off." New York Times, September 2011.
Let's Talk About the Talk Test
So, is the talk test a reasonable way to measure intensity? A new study out of the University of New Hampshire has given us a reason to question the validity of this measurement. Fifteen volunteers between the ages of 18-35 participated. While they were not competitive athletes, they were above average fitness. While they worked out, they had to recite the Pledge of Allegiance every 3 minutes while jogging on a treadmill and tell the researcher how easy or difficult it was to talk.
What the study found was that those who are fit do not start to have trouble talking until they are close to their lactate threshold – 82% of their VO2max. We often tell exercisers that they should not be able to say more than 3-5 words or they are not working hard enough, but this study shows that this may be too high an intensity for beginners or low fit individuals.
So the talk test may be beneficial for your more fit individuals, but another method such as Rating of Perceived Exertion may be better for those who are less fit.
Quinn TJ, Coons BA "The Talk Test and its Relationship with the Ventilatory and LactateTthresholds," J Sports Sci. 2011 Aug;29(11):1175-82. Epub 2011 Jul 21.
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