Correspondence Course Close-out: Nutrition for Serious Athletes
FitBits
October 15, 2005
Exercise
ETC's Review of
Exercise Related Research
Compiled by
Jeannie Patton, MS, CSCS
High Intensity Yoga Sessions
May Aid Weight Management
The practice of hatha yoga has become a popular form of physical activity and wellness in health clubs across the United States. Previous research suggests that hatha yoga is an acceptable form of physical activity for enhancing muscular fitness and flexibility, however little is known about this type of exercise in regards to improving cardiovascular endurance or promoting weight loss. The purpose of this study was to determine the metabolic cost of hatha yoga and compare those responses to the metabolic cost of walking on a treadmill at 3.5 mph.
Subjects consisted of 26 men and women ages 19-40 recruited from a yoga class. All participants had a minimum of one month of formal yoga classes and performed a 30 minute hatha yoga routine.
The metabolic cost for hatha yoga was much lower than the metabolic cost of walking at 3.5 mph: Percentage of VO2 was 68% lower and heart rate was 21% lower. Hatha yoga had a calorie cost per minute of 2.23 compared to treadmill walking at 4.76.
The results of this study indicate that the intensity of hatha yoga is too low to produce a training stimulus for improvements in cardiovascular fitness. However with the integration of more challenging postures (such as the sun salutation), a 90 minute hatha yoga routine may expend in excess of 250 calories which is adequate for the promotion of weight control.
Clay,
Carolyn. et al. The Metabolic Cost of Hatha Yoga. Journal of Strength
& Conditioning Research. 2005, 19(3), 604-610.
Researchers
Study Link Between
Soft Drinks, Inflammation, Diabetes
Chronic low-grade vascular inflammation has been tied to type 2 diabetes and may be influenced by dietary patterns. The purpose of this study was to explore the dietary patterns most likely to induce markers of vascular inflammation and to assess this patterns affect on type 2 diabetes risk in women.
Subjects were 656 women with type 2 diabetes matched with 694 controls enrolled in the Nurses’ Health Study. Comprehensive diet, lifestyle, and disease histories were taken on all subjects. Each group had a mean age of 56.2 years and a similar percentage of smokers and ex-smokers.
Body mass index was higher in the diabetic women than in the control women (30.2 compared with 26.1). Serum vascular inflammatory markers were more prevalent in the diabetic women and were positively associated with diets high in sugar-sweetened soft drinks, refined grains, and processed meats. The markers were negatively associated with wine, coffee, and cruciferous and yellow vegetables. In a second analysis of all the women enrolled in the Nurses Health Study (124,651), the risk of developing diabetes was more than 2.5 times greater in those who most consistently consumed diets high in sugar-sweetened soft drinks, refined grains, and processed meats.
Type 2 diabetes is a disease of excess energy intake. Diets high in sugar, refined foods and processed foods make it very easy for individuals to consume excess calories. These foods are easily digested and cause increases in glucose followed by increases in insulin and decreased blood sugar. Fitness Professionals should educate their clients on how their diets increase the risk of type 2 diabetes.
Schulz, MB. et al. Dietary pattern, inflammation, and incidence of type 2 diabetes in women. American Journal of Clinical Nutrition. 2005, 82:675–84.
Correspondence Course Close-out:
Nutrition for Serious Athletes
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