SNAPSHOTS OF NEW FITNESS-RELATED RESEARCH

More Evidence For Periodized Training

A study in the Journal of Strength and Conditioning Research (14:1, 2000) examined what happened when three groups of athletes trained with loads of 80-85% and 30% of their 1RM and a sequenced combination of these loads. They were then tested in the following measurements: 1 RM's for the squat the quarter-squat and mid-thigh pull; vertical jump; VJ peak power measures; VJ average power; standing long jump; Margaria-Kalamen Stair Climb Power test; 10 yd shuttle run; 30-m dash; body mass and % fat. While body mass and fat percentile remained unchanged for all three groups, the group that combined training loads into light and heavy days improved on nine of the other tests while those using only heavier loads improved on four of the tests. The group using lower training loads improved on six tests. The researchers conclude that combining limit strength training and speed-strength training is better for producing elite athletes.

Endurance and Explosive Training

In light of the study above, what happens when you mix endurance training with speed-strength training? A study in the Journal of Applied Physiology (86:5, 1999) looked at long distance runners who engaged in speed-strength training. Two groups of endurance runners were involved with one group engaging in speed-strength related exercises and endurance running (the experimental group) while the other group (the control group) engaged in only endurance running and circuit weight training. The results were interesting.

The experimental group did not increase the VO2max (so treasured amongst endurance athletes!) while the control group did. What the experimental group did improve on was a variation of the vertical jump test, peak 20 meter velocity, leg pressing strength and 5km running time (the actual sport the compete in) while the control group did not improve in any of these factors, including the 5 Km run! The researchers concluded that measures of aerobic power are not the only ones important in events like the 5 Km run.

Institute of Medicine Redefines Dietary Guidelines

An Associated Press story from September 5th, 2002 notes that the Institute of Medicine has concluded that more flexibility in dietary guidelines are needed to accommodate "health eating" Americans.

Previous guidelines called for consuming 50% or more of the total caloric intake from carbohydrates and 30% or less of the total caloric intake from fat. The new guidelines call for 45 - 65% of calories from carbohydrates and 20 - 35% from fat. The institute also recommends 1 hour of physical activity per day (old guidelines were 30 minutes per day). Not explained in the news release was whether or not the Institute of Medicine believes that this time, the public will actually follow their guidelines or if they will hold out for softer rules on nutrition and exercise.

Carbohydrate - Free Flour is Here!

A July 16th, 2002 CNN report notes that an Italian doctor, Mathias Christian Zohoungbog, has perfected a carbohydrate free flour called "Ros 95", which is made with vegetable proteins and fiber. According to his website (http://www.liteflour.com) the important part of this flour, in regards to the treatment of obesity, is it's high fiber content. Of course, Dr. Zohoungbog claims the taste is "very palatable".

The Benefits of Stretching Before Or After Exercise

A recent WebMD article (August 30, 2002) by Salyn Boyles discussed a series of studies which indicate stretching before or after exercise does very little to reduce the risk of injury. According to their data, they estimate that stretching would prevent only one injury every 23 years. However one sports medicine expert, Angela D. Smith, MD, does not agree with these findings. She notes that several injuries which, aren't related to flexibility (ankle sprains, bruises and fractures), were included. According to her own research, which was not cited, appropriate stretching reduces knee injuries in ice skaters. She also notes that several studies have shown that stretching helps prevent falls and hip fractures in the elderly.

Here is the interesting key. She is a former ice skater and skating coach. Figure skating is a sport requiring flexibility and it is understandable that a lack of flexibility would lead to higher injury rates. Furthermore, the elderly have been shown to lose flexibility as they age.

Frederick C. Hatfield II, M.S., MFS, CSCS

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