specials
FitBits
December 31, 2004
Exercise
ETC's Review of
Exercise Related Research
Compiled by
Jeannie Patton, MS, CSCS
Frequent
Fast Food Meals
Increase Risk of Diabetes,
Heart Disease
While it may seem obvious, we now have research showing a positive link between eating fast food, weight gain and diabetes. Up to this point there have been no long-term studies documenting the effect of fast food on obesity, type 2 diabetes and heart disease.
Data from a cardiac health study involving 3000 young people was used to determine if there is a link between eating fast food, weight gain and diabetes. Subjects in the 15-year study received a medical checkup and answered questions about diet, physical activity and other lifestyle factors.
After controlling for other factors, researchers determined that eating fast food twice a week or more was associated with a weight gain of 10 pounds over the course of the study. Fast food eaters had more than double the chance of developing insulin resistance, which is a predictor of type 2 diabetes and is also strongly linked to obesity.
Fitness Professionals can use this information as an educational tool to help clients make dietary changes that will benefit them in terms of weight control and reducing disease risk. In the absence of laboratory data, Fitness Professionals should ask clients how often they eat at fast food restaurants to determine if they have a higher risk for insulin resistance and type 2 diabetes.
Pereira, Mark A. et al. Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. Lancet. 2005; 365: 36-42
RPE Works for
Strength Training Too
The intensity of strength training, unlike cardio training, cannot be easily determined by objective methods such as heart rate and oxygen consumption. The purpose of this study was to determine if RPE can be used to quantify the intensity of a resistance training exercise session.
Ten men and 10 women with both aerobic & resistance training experience served as subjects. Subjects performed three 30-minute cycle training sessions at intensities of 56%, 71% and 83% of VO2 using RPE to rate their intensity. Subjects also performed three 30-minute resistance training sessions with 2 sets of 6 exercises at 50%, 70% and 90% of 1RM. RPE was determined after each set to determine the intensity of each exercise and 30 minutes following the session to determine the intensity of the entire session. A slight modification of the RPE scale was used in terms of verbal descriptions as shown below.
Rating |
Description |
1 |
Rest |
2 |
Very,
very easy |
3 |
Easy |
4 |
Moderate |
5 |
Somewhat
hard |
6 |
Hard |
7 |
Very
hard |
8 |
Very
hard |
9 |
Very,
very hard |
10 |
Maximal |
Session RPE during easy, moderate and high-intensity resistance training was comparable to RPE ratings for aerobic exercise at similar intensities. The results of this study indicate that RPE is a valid method for determining the intensity of resistance training sessions.
The value to Fitness Professionals of using a simple method such as RPE to determine the intensity of resistance training programs is significant. Fitness Professionals can use their client’s RPE to make comparisons from session to session since one of the first signs of overtraining is an increase in RPE at any given workload. It can also be used to determine lighter and heavier training sessions in a periodization program.
Sweet, Travis, W. et al. Quantization of resistance training using the session rating of perceived exertion method. Journal of Strength & Conditioning. 2004, 18(4), 796-802.
Bring A Friend to Class….For Free!
Our brand new “Implementing Weight Management Programs” course is garnering rave reviews, and now, for a limited time only, if you register for this innovative program in Naples, FL or New York City you can bring a colleague or co-worker to class with you… for free!
This program will be held January 15 & 16 in Naples, FL and New York, NY. Use this special offer to bring a guest with you and you can both earn up to 1.6 CEC’s and/or 16 CEU’s over the course of the weekend. As always, you have complete flexibility to take just 1 or 2 classes that interest you, stay for a day or take an entire weekend’s worth of classes. This timely program will cover the following topics:
- Strength Training & Obesity
- Cardio Training & Obesity
- Women, Exercise & Metabolism
- Analyzing Popular Diets
- Much more!
As an additional bonus, if you take both days of the program you may register your credits for a complimentary “Certificate of Special Achievement” through AIFE, the American Institute of Fitness Educators.
To take advantage of this special offer, register on-line on or before Monday, January 10, 2005 on our secure web site at: www.exerciseetc.com/wtmgmt.html Enter your guest’s name and address in the “Special Instructions” box on the registration form and they will be able to attend class with you….. for free! Space for this program is very limited, so register early while space is still available. To see how many CEC’s/CEU’s you can earn click on to: www.exerciseetc.com/cec.html Questions? Call us at 1-800-244-1344.
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