FitBits
October 15, 2004

Exercise ETC's Review of Exercise Related Research.

Compiled by
Jeannie Patton, MS, CSCS

Sale!
Strength Ball Training
Correspondence Course
0.8/8.0 CECs/CEUs:
$49.00

This is an awesome guide to teach you how to use the medicine ball and the Swiss ball for strength, power and flexibility training. The comprehensive text by Goldenberg and Twist features 69 different exercises and over 140 photographs. Usually sold at $69.00, this program includes a soft cover textbook and bound testing guide. Sale ends 10/29/04.

Credits: 0.8 ACE; 5.0 AEA; 8.0 AIFE; 8.0 APAI; 8.0 IFPA; 8.0 ISSA; 0.8 NASM; 8.0 NCSF; 8.0 NDEITA; 0.8 NFPT; 8.0 SCW-EDU; 8.0 SFA; 8.0 WITS.

To order, log on to our secure web site at: www.exerciseetc.com/specials.html

Special Sale!
Exercise for Older Adults
Manual: $30.00
Buy now & get a
FREE CD-ROM:
“Functional Training for the Older Adult”

This trend setting book explores both the art and the science of training the older client. Published by the American Council on Exercise, this book offers crisp, clear text and detailed photographs to allow you to program your client for maximal safety and results.

Order before October 29 and receive a FREE CD-ROM: “Functional Training for the Older Adult.” You’ll use this innovative resource over and over to work with your client on strength training, balance, flexibility and more.

To order, log on to our secure web site at: www.exerciseetc.com/specials.html

2005 Schedule Posted

It’s not too early to begin planning Fitness Education needs for 2005, so check out our web site. Exercise ETC’s 2005 schedule has been posted and can be viewed at: www.exerciseetc.com/schedule.html

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1881 NE 26 Street # 202
Ft. Lauderdale, FL 33305

Don’t Pop a Vitamin Pill;
Eat your Fruits & Veggies Instead

Oxidative stress in the form of free radicals has been implicated as a cancer-causing agent. A number of studies exist that demonstrate the benefits of eating foods that are rich in antioxidants (such as fruits and vegetables) to reduce cancer risk. The purpose of this study was to establish whether antioxidants in the form of supplement pills reduce the incidence of gastrointestinal cancer and mortality.

Researchers analyzed 14 trials involving over 170,000 patients taking either an antioxidant supplement or a placebo. The effects of antioxidant beta-carotene, Vitamins A, C, E and selenium alone or in combination were evaluated in regard to the incidence of esophageal, gastric, colorectal, pancreatic and liver cancer.

The analysis showed no evidence that antioxidant supplementation can prevent gastrointestinal cancers. In fact there was a trend toward an overall increase in mortality in the supplement group compared to placebo.

This research is in agreement with other long term clinical trails that have found no significant benefit in supplement use over placebo. Most of the research documenting the benefits of supplement use come from self-reports. Evidently the combination of antioxidants and other ingredients in whole foods offers protection against cancer. Fitness professionals should encourage their clients to include fresh fruits and vegetables in their diets to reduce their cancer risk and not rely solely on supplement use.

Bjelakovic, Goran et al. Antioxidant supplements for prevention of gastrointestinal cancers: a systematic review and meta-analysis. Lancet. 2004 364(9441), 1219-28.

High Intensity
Training Programs
Aid Aerobic
Performance Too

The relevance of high intensity training for improving strength and athletic performance is well established in anaerobic sports. What is not well established is the effect of high intensity training on aerobic performance. The purpose of this study was to compare the effects of high intensity resistance training with high repetition resistance training on endurance performance.

Female university rowers served as subjects in this study. The women were randomly assigned to either 8 weeks of a periodized high intensity program or 8 weeks of a periodized high repetition program. The responses of varsity and novice rowers to each protocol were also evaluated. Subjects were pre- and post-tested using a 2,000 meter rowing ergometer test.

Overall, high intensity training was just as effective as high repetition training in improving rowing performance. Interestingly, high intensity training produced more improvements in the varsity athletes while high repetition training was more effective for novice athletes.

High intensity training increases power, which can improve performance in both anaerobic and aerobic activities. Perhaps the most important finding of this study is that training status is the key determinant of the magnitude of the increases in performance. These findings are consistent with other studies that show beginners respond better to a resistance program with higher repetitions and less intensity. As training status increases, greater overloads in intensity with fewer repetitions are necessary to stimulate further improvements. For maximum improvements, fitness professional should evaluate training status when developing resistance programs for both anaerobic and aerobic improvements.

Ebben, William, P. et al. The effect of high-load Vs high-repetition training on endurance performance. Journal of Strength & Conditioning Research. 2004, 18(3), 513-517

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

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