FitBits
November 30, 2004

Exercise ETC's Review of Exercise Related Research.

Compiled by
Jeannie Patton, MS, CSCS

SALE!
“Jumbo Correspondence Courses”
25% – 40% Off Regular Price!

Some of our most popular Correspondence Courses are on sale until December 31! These jumbo courses offer a maximal number of CECs/CEUs for a minimal cost. Earn from .8 CEC’s and 8.0 CEUs up to a whopping 2.2 CECs and 22 CEUs for a single program. Each course comes complete with a soft cover textbook and testing booklet. Choose from the great titles:

• Kids on the Ball
• Facilitated Stretching
• Strength Ball Training
• Strength Training Anatomy
• Effective Strength Training

For details, or to order, visit our secure web site at: www.exerciseetc.com/specials.html

Chicago in January?
It’s time for our annual Chicago Fitness Conference January 21, 22 & 23, 2005

Come join us for our annual Chicago Fitness Conference at the Sheraton Suites Hotel in Elk Grove Village, IL.

Since so many certifications have increased the number of CECs/CEUs you need to renew, this year we have added programs on Friday night as well as Saturday and Sunday. This will give you the option to earn up to 2.0 CECs and/or 20 CEUs in one weekend for a low price of only $249.00.

Don’t need that many CEs? You can always take just one or two courses for a low price of only $29 each. And we’ve added some great new courses for 2005 including topics such as:

• Training the skier
• Understanding myo-fascial release
• Exercise for hip & knee replacement
• Much more

For details, visit our web site at: www.exerciseetc.com/conference.html

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

Strength Before Cardio
For Maximal Lower Body Strength Gains

We encourage our clients to develop muscular strength and aerobic fitness, but sometimes training for both of these components may be necessary during the same training session. The purpose of this study was to examine the effects of aerobic training on subsequent strength training performance.

Seventeen male athletes participated in the study and were divided into 2 groups. Subjects performed either a high-intensity interval program or a continuous, submaximal cycling program prior to upper and lower body strength training. Strength training performance was tested 4, 8 and 24 hours following the completion of the aerobic exercise.

The researchers found that either type of cardio exercise prior to the leg press exercise significantly reduced the volume of strength training that could be performed after 4 and 8 hours of recovery. These reductions in strength were noted regardless of what type of aerobic activity was performed prior to the strength training, and the level of intensity did not affect the reductions. No significant reductions in lower body strength training volume were noted after 24 hours of recovery. Unsurprisingly, the cardio workout did not affect the volume of exercise performed on the chest press at any recovery period, indicating that the reductions in the leg press were muscle specific.

This study gives fitness professionals valuable information regarding the scheduling of client training sessions. For example, upper body strength training could be performed after aerobic training but lower body strength training should either take place before the cardio component or at least 8 hours after cardio training. If maximal strength performance is a goal, then lower body strength training sessions should be scheduled at least 8 hours after cardio sessions.

Sporer, Ben, C. & Wenger, Howard, A. Effects of aerobic exercise on strength performance following various periods of recovery. Journal of Strength & Conditioning. 2003, 17(4), 638-644).

Dieting?
It’s the Calories,
not the Carbs!

This study compared a high glycemic, high-carb diet with a low glycemic, low-carb diet.

Thirty-four overweight men and women with an average BMI of 27.6 volunteered for the 12-month study. The participants’ diets consisted of a 30% reduction in their daily caloric intake and they were instructed not to eat anything except for the prepared foods.

The high glycemic, high carb diet consisted of 60% carbohydrate, 20% protein and 20% fat. The low glycemic, low-carb diet consisted of 40% carbohydrate, 30% protein and 30% fat. After 12 months, both groups experienced an average 10% reduction in BMI and a more than 20% increase in insulin sensitivity. There were no significant differences between the two groups.

The results of this study underline the importance of caloric reduction on weight loss and insulin sensitivity. Excess calories in any form lead to weight gains and insulin resistance, which increases the risk for type 2 diabetes. This is yet another study that reinforces that caloric reduction, not amount of carbs, has the greater effect on weight loss and increasing insulin sensitivity. From a practical perspective, a low glycemic, low-carb diet may offer an advantage to dieters in terms of hunger management and diet adherence since low glycemic carbs are digested more slowly with less of an insulin response, which delay hunger, making it easier to stick to the diet.

Pittas, Anastassio, G. North American Association for the Study of Obesity. 2004. Annual Scientific Meeting: Abstract 40-OR.

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

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