Semi-Annual Correspondence Course Sale: Every "Jumbo Program" 10 - 25% Off Regular Price.
After
The Storm:
Exercise ETC Re-opens After Hurricane Wilma
FitBits
October 31, 2005
Exercise
ETC's Review of
Exercise Related Research
Compiled by
Jeannie Patton, MS, CSCS
Multiple Strength Sets Double
The Strength Gains of Single Set Training
Athletes and non-athletes perform resistance exercise, but surprisingly little research exists regarding program recommendations to develop muscle strength. The purpose of this study was to determine the effect of the number of sets and training speed on strength development.
A total of 115 healthy untrained men and women served as subjects. Subjects were assigned to one of four training groups: 1 set at fast speed, 1 set at slow speed, 3 sets at fast speed or 3 sets at slow speed. Subjects trained their biceps 3 days per week for six weeks.
The group that performed one set at slow speed increased their strength by 25% while the group that performed one set at fast speed only increased their strength by 11%. The group that performed three sets, at either speed, increased their strength by 48%, a significant increase over both of the single set groups.
The results of this study indicate that when one set training is utilized, slower speeds will result in greater strength gains than fast speeds, but that performing three sets at either speed will almost double the strength gains of a one set program. Fitness Professionals can use this information when developing programs where the goal is maximal gains in strength.
Munn, JoAnne. et al. Resistance training for strength: Effect of number of sets and contraction speed. Medicine & Science in Sports & Exercise. 2005; 37(9). 1622-1626.
The
Higher the Fitness Level,
The Lower the Risk for Metabolic Syndrome
Metabolic syndrome (Syndrome X) is defined as a group risk factors for cardiovascular disease diabetes that include obesity, elevated triglycerides, low HDLs, high blood pressure and high fasting glucose. Three or more of these risk factors increases the risk for cardiovascular disease and diabetes. The purpose of this study was to determine the effect of fitness on the metabolic syndrome.
Data for this study was based on 9,007 men and 1,491 women participating in a 20-year longitudinal study at the Cooper Institute in Dallas, Texas. Results of the study in men indicated a 26% lower risk of the metabolic syndrome for those who were moderately fit and 53% lower risk for those who were highly fit. For women, the risk was 20% lower for those who were moderately fit and those who were highly fit enjoyed a 63% lower risk for cardio disease and diabetes.
Fitness Professionals should educate their clients regarding the risk factors associated with the metabolic syndrome, and how exercise positively affects these factors. To achieve moderate fitness, the equivalent of 30 to 40 minutes of brisk walking about 5 days a week is required. Higher fitness levels can be achieved through more vigorous activities such as jogging, running, biking, and swimming for 20 to 30 minutes 3-5 days a week.
LaMonte, Michael, J. et al. Increased fitness fights metabolic syndrome. Circulation: Journal of the American Heart Association. 2005; 112(2), 505-512.
SEMI-ANNUAL CORRESPONDENCE COURSE SALE:
Every
“Jumbo Program”
10 - 25% Off Regular Price
Do you still need CEs to recertify this year? Through November 30 enjoy incredible discounts on our most popular correspondence education programs, including every one of our “Jumbo” programs. November is the time to enjoy big savings off of our regular low prices, and at these prices, you may as well get a head start and start to stock up for your next renewal cycle. We have far too many specials to list here, so visit our web site for details at: www.exerciseetc.com/specials.html
After
The Storm:
Exercise ETC Re-opens
After Hurricane Wilma
Thanks so much to the many of you who called or e-mailed us to lend us support after Hurricane Wilma. We were without power, water or phones at the office for eight days but the building only sustained minor roof damage. Our electricity was miraculously restored Monday October 31…. we say “miraculously” because our building was the only one in our part of Ft Lauderdale to come back on that early. Even now, almost 2 weeks after the hurricane hit, none of our office staff have electricity on at home yet and we still have to boil the water before we drink it. (And a hot shower is merely a dream.) Still, compared to our friends and colleagues in New Orleans and Mississippi, we know how much worse it could have been. Each day gets better however as more services are restored and we appreciate the patience and support of all of our customers.
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