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FitBits
October 15, 2006
Exercise
ETC's Review of
Exercise Related Research
Compiled by Chris Marino, MS, CSCS
Correspondence Course Sale on “Ab Attack” and "Athletic Abs" ... Click Here.
Low
levels of magnesium may lead to loss of lean body mass with age
Magnesium is an essential mineral abundant in spinach, dark green leafy vegetables, apples, bananas, whole grains, soybeans, nuts, dairy products and seafood. It is responsible for regulating basic physiological functions from ATP production, to protein synthesis and in facilitation of the relaxation phase of muscle contraction. Magnesium also plays a major role in the regulation of calcium and potassium essential to optimal bone and muscle health.
A recent study suggests that low serum magnesium may in part cause lean body mass atrophy with age. Researchers at the University of Palermo in Italy measured serum magnesium concentration in 1,138 older adults and drew comparisons with measures of strength that correlate well with function. Participants included men and women with an average age of 67.
The results indicated that individuals with higher magnesium levels also possessed a stronger handgrip, more power in their lower leg muscles, and were able to extend their knees and ankles with more force.
It’s estimated that up to 68% of American adults get less than the recommended daily allowance of magnesium (300-400mg). Some experts postulate that optimal magnesium intake may be as high as 1200mg/day in some individuals as stress, exercise and chronically poor nutrition can impact serum magnesium levels. Older adults are at particularly high risk for magnesium deficiency.
The positive correlation of lean body mass with functional capacity in older adults may indicate the need for intervention. However, more research is necessary to determine whether magnesium supplementation actually boosts performance in this population.
Dominquez LJ, et al. (2006) Magnesium and Muscle Performance in Older Adults. American Journal of Clinical Nutrition. 419-426.
A
non-invasive way to determine
muscle fiber characteristics
Knowing the exact fiber characteristics of a particular muscle would permit greater effectiveness in programming variables to improve strength, endurance and power. Unfortunately, we lack an inexpensive non-invasive technique for estimating muscle fiber types. The existing acceptable ways to determine muscle fiber types include invasive muscle biopsy and non-invasive isokinetic dynamometry, which requires expensive equipment.
Researchers at the New York Institute of Technology have revealed a moderately strong correlation between the number of repetitions performed on a traditional leg extension machine and the percentage of type 2 muscle fibers in the quadriceps muscle of subjects tested.
The researchers studied 22 previously untrained women between the ages of 18 and 35. Each subject completed both a 1 repetition maximum on the leg extension machine followed by maximum repetitions at 70% 1RM. The results were compared to the muscle fiber type percentages obtained via non-invasive isokinetic knee extension exercise.
The results indicated that women with greater percentages of type 2 fibers completed fewer repetitions at 70% 1RM. This finding could result in the development of a very practical tool for athletes and rehabilitation specialists alike. It would make an exact prescription of reps, sets and rest possible when rehabilitating an injury or achieving athletic potential.
Douris,
P.C., et al. (2006) The relationship between maximal repetition performance
and muscle fiber type as estimated by noninvasive technique in the quadriceps
of untrained women. Journal of Strength and Conditioning Research. 699-703.
Vitamin C improves heart rate response to exercise following heart attack
Sympathetic nervous system dysfunction has been reported in patients who have had a heart attack. The sympathetic nervous system is responsible for regulating heart rate and involuntary physiological processes. Dysfunction in this system negatively affects exercise ability. Ascorbic acid (vitamin c) has been shown to influence sympathetic nervous system function.
Researchers at the Nippon Medical School in Tokyo recently reported that the administration of vitamin C (ascorbic acid) improved peak exercise heart rate response in heart attack patients with SNS dysfunction.
Twenty-one male subjects were tested one month after experiencing a myocardial infarction. The participants underwent two bouts of symptom-limited exercise testing, one 2 hours following administration of 2g vitamin C, and a second test without supplementation.
The researchers note that heart rate and blood pressure did not differ between tests, however, heart rate response to peak exercise and peak oxygen consumption were both improved after Vitamin C supplementation.
According to the researchers, the results of this study suggest that the use of ascorbic acid before exercise is indicated for heart attack survivors who suffer from sympathetic nervous system dysfunction. However, more research is needed to confirm the long-term impact of vitamin c supplementation on the sympathetic nervous system in these patients and whether other anti-oxidants produce a similar effect.
Kato,
K. et al. (2006) Improvement of sympathetic response to exercise by oral
administration of ascorbic acid in patients after myocardial infarction.
International Journal of Cardiology. 240-6.
Exercise
may relieve tension headaches
It’s estimated that tension headaches afflict more than 80 percent of women and 60 percent of men annually. Most suffers choose to self-medicate, which masks the problem. They often then suffer from “rebound” episodes because the source of the problem is never treated.
The culprits in tension-type headaches include the muscles of the head, neck and shoulder area. Chronic tension in the muscles may cause trigger points that refer pain to the temporal area of the head. Over time this results in weakness in the muscles and persistence of the pain patterns.
Researchers at the Center of Physiotherapy and Manual Therapy in the Netherlands recently reported the effects of an exercise program to retrain the muscles affected that improved the frequency, intensity and duration of tension headaches better than physiotherapy alone.
Eighty-one participants were provided either six weeks of physiotherapy that incorporated both massage and other traditional modalities, or physiotherapy plus a home-based craniocervical training program (CTP) that included specific exercises to restore strength and endurance in the muscles of the head, neck and shoulders. All exercises were to be performed with a latex band twice daily.
As expected, improvements were seen in both groups. However, a greater percent of the CTP group experienced significant improvement and 85 percent maintained the reduction in headache frequency at 6 months, compared to just 35% of the control group.
In addition, the participants in the CTP had reduced their use of medication by 65 percent, whereas the control group continued at the same dose. Although there are questions regarding the long-term benefits of the CTP program (beyond 6 months), the results of this study indicate a strong benefit for light resistance exercise in the battle over tension-type headaches.
Cephalalgia,
August 2006.
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