FitBits
November 30, 2003

Exercise ETC's Review of Exercise Related Research.
Compiled by
Irv Rubenstein, Ph D, CSCS

Special Sale!
Fitness Videos:
$15.00 + Free Shipping!

Exercise videos make great gifts for clients and colleagues alike. Take advantage of these special prices on videotapes from some of the leaders in our industry. While supplies last, you can purchase these videos for only $15.00 each and we’ll pay the shipping charges for you. Call us at 1-800-244-1344 to order.

Paul Chek’s Swiss Ball Exercises for Better Abs and Buns (60 minutes):
Paul Chek demonstrates a variety of unique and innovative activities using the Swiss Exercise Ball. Grab a Swiss Ball: Your clients will love their flattened abs, firm buns and healthy back!

Ab Attack (60 minutes):
Physical Therapist and Author Trish Muse guides you through an awesome workout to increase abdominal strength while smoothing, toning and flattening the abdominal area. Includes segments for the upper and lower back as well!

Pilates Infused Exercise: The Owners Manual for the Body (60 minutes):
Occupational Therapist Kelly Hale has developed a comprehensive program using the principles of Pilates to trigger the deep abdominal stabilizers for improved function and a sleek, sculpted look.

Great Expectations Pregnancy Program (40 minutes):
Australian Physiotherapist Lisa Westlake provides a safe and effective training program for all stages of pregnancy and early motherhood. This unique video uses a Swiss Ball to help the mother-to-be facilitate strengthening of the low back and pelvic floor muscles.

Intro to Elastic Tubing: A Total Body Workout (40 minutes):
This comprehensive video shows you a wide variety of exercises for the upper body, lower body and core utilizing elastic tubing. In addition, you’ll learn how to use the innovative “assist strap” to maximize the use of this versatile piece of fitness equipment.

Special!
With the purchase of any of the “Elastic Tubing” videos, purchase an elastic tube (your choice of intensities) plus the assist strap for only $10.00. Choose your intensity:

Yellow: Extra light (Older adults, children)
Green: Light (Average adults)
Red: Medium (Higher levels of fitness)

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

Adding High Volume
Lower Body Work
Decreases Potential for
Bone Fractures

Osteoporosis-related fractures can result from musculoskeletal weakness and postural instability. Exercise has been shown to lower the risk of falls but individual results vary. One factor may be the initial condition of the participants in an exercise program. This study re-evaluated data from a related study to see if initial values of strength, hip bone mineral density, power, or postural stability were better predictors of a training response. The study also compared training responses of pre-menopausal women in the lower vs. the upper fitness quartiles.

As one might expect, initial values correlated to the amount of change for hipbone mineral density, hip abductor strength, leg power, and postural stability. Those with the lowest initial values in each category achieved the greatest benefits:

The conclusion is that women who are most at risk have the most to gain from a 12-month training program. This program should emphasize high reps of moderate intensity jumping and leg strength exercises three times per week. These exercises should include squats, multi-directional lunges, and calf raises. A sample program could include:

• Nine sets of 10-12 jumps and hops with 15-30 rest periods between sets
• Nine sets of leg exercises with 2-3 minutes rest between sets

This type of program can result in dramatic improvements in the factors that affect bone density and fall prevention.

Commentary: Nothing new here except for confirmation of what we’d expect. The degree of improvement was dramatic for the unfit subjects. The safety of this intense, multi-joint, multi-directional, and multi-force loading program offers trainers emotional support for use with clients of this high-risk group.

K.M. Winters-Stone, C.M. Snow, Musculoskeletal response to exercise is greatest in women with low initial values. Medicine & Science in Sports & Exercise 35(10): 1691-1696, 2003

Cardio Exercise WITHOUT
Dietary Changes
Reduces Risk of
Metabolic Syndrome

Metabolic Syndrome substantially increases one’s risk for cardiovascular-disease. Metabolic Syndrome is a “cluster” of risk factors such as high waist circumference, high blood glucose, insulin insensitivity that increase the risk of developing other diseases including hypertension, dyslipidemia, and diabetes. It is estimated to exist in 23.5% of Americans and 15% of Canadians. The study tried to determine whether or not aerobic exercise without dietary changes mitigates the components of this syndrome.

The Heritage Family Study is an ongoing investigation into the effect of exercise on cardiovascular risk factors and Type II Diabetes. Of those with Metabolic Syndrome, 105 (out of 126) completed the program. Of those without Metabolic Syndrome, 516 out of 625 completed the program. This group of subjects participated in a 20-week cardio exercise program. They began the program training at 55% VO2 Max for 30 minutes; they improved to 75% VO2 Max for 50 minutes during the last 6 weeks.

This is the first study at look at the “cluster” of risk factors that define metabolic syndrome. Both groups showed improvements from exercise without dietary changes, positively affecting the variables that define Metabolic Syndrome. Results were similar for blacks and whites, men and women both individually and collectively.

P.T. Katzmarzyk et al. Targeting the metabolic syndrome with exercise: Evidence from The Heritage Family Study. Medicine & Science in Sports & Exercise 35(10):1703-1709, 2003

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

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