SNAPSHOTS OF NEW FITNESS-RELATED RESEARCH

Inactivity Bad For Arthritic Knees

Knees suffering from arthritis and osteoarthritis will not benefit from inactivity, according to a recent report. Researchers evaluated 107 people with osteoarthrits and asked them whether they were active or avoided 'aggravating' their aches and pains. Martin P. M. Steultjens of the Netherlands Institute of Health Services Research Center made the following comments from the findings: "In the short term, pain can be reduced by avoiding physical activity. In the long term, however, low activity levels will result in a deterioration of physical condition, especially in muscle weakness." Steultjens explains that continued inactivity begins a downward spiral in muscular weakness and overall knee stability. Furthermore, he sites that inactive people tend to have less confidence in their joints, causing them to avoid tasks that are well within their capabilities. It seems that damaged joints need to be handled with care, but total inactivity only leads more problems.

Jennifer Warner, WebMD Medical NewsDieters

Don't Drink You Calories!

People who want to lose fat should avoid drinks with high caloric content. Seems like common sense, but common sense often isn't all that common. A recent study in the International Journal of Obesity, researches found that people who consume large amount of calories do not take them into account in their overall food intake, thus not adjusting their solid food regulation.

Fifteen men and women consumed an extra 450 calories either from jellybeans or soft drinks for 8 weeks (four weeks consuming jelly beans, then switching to soft drinks). It was found that when consuming jellybeans instead of soft drinks, all the subjects reduced their regular caloric intake to compensate for the jellybeans. They did not do so when enjoying their big gulps of colas. Since 1978, soft drink consumption in the U.S. has risen 40%, which parallels a rising trend in obesity. The bottom line is people need to realize calories can come in liquid form too and DON'T stop hunger! On a side note, I hope the researchers won't write a book recommending a "jelly bean" Diet!

Norra Macready, WebMD Medical News

Long Or Short Bouts of Exercise?

Researchers at the University of Wisconsin-Oshkosh aren't sure what's the best exercise plan for fat loss. The Journal of the American College of Nutrition notes a study in which subject engaged in either three 10-minute bouts, two fifteen minute bouts or one 30 minute bout of exercise. Researches concluded that the all resulted in equal increase of aerobic capacity and fat reduction. This is good news for those pressed for time (or think they are pressed for time) in that they can divide their daily exercise up into shorter bouts. However, researchers warn that there is a catch: the subjects also followed a calorie-restricted diet and aren't sure whether it was the exercise or diet which resulted in fat loss. Come on, guys! Isn't it obvious that both are needed?

Star Lawrence, WebMD Medical News

Weight Training Good For The Heart

Evidence is coming in that resistance training not only builds lean muscle tissue, but may be beneficial to cardiovascular fitness as well. American Heart Association (AHA) spokesman and Cardiologist, Dr. Gerald Fletcher, states, "We have done studies and found that weight training is indeed safe and also probably beneficial." Reporter, Bob Calandra, states, "Doctors now recognize that weight training contains an aerobic component. But the real merits of resistance training may not be found in that aspect or in blood levels, but rather in overall changes in the body. This year, the AHA issued a position paper that credited strength training for reducing resting blood pressure. " The AHA is still cautioning people with high blood pressure to be careful, but is now supporting resistance training as a component of fitness in your overall fitness regimen.

Bob Calandra, WebMD Medical News

Alternating High And Low Volume And Intensity.

Researchers at Arizona State University are reporting that mixing high and low intensity and volume may result in better gains than staying with the same workout scheme. In a study published in the Journal of Strength and Conditioning researchers studied twenty weight lifters for 12 weeks. Those using an undulating periodized plan made significant strength gains compared to those who used a linear periodized plan. The researchers conclude, ", The data from this current study suggest that [daily undulating periodization] provides the added stress and variation necessary to elicit maximal strength gains by altering the volume and intensity on a daily rather than monthly basis. Anyone interested in making strength gains might benefit from this type of training, especially those that have been training regularly for an extended period of time.

"Imagine that! A periodization plan that actually "periodizes" training!

Rhea, M.R., S.D. Ball, W.T. Phillips, and L.N. Burkett. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 16(2):250 - 255. 2002. (7/19/02)

Comments On Women's ACL Injuries.

Dr. T.O. Souryal of the Professional Team Physicians recently commented on women's ACL injuries in an interview presented by ESPN's website. "Over the past several years, orthopedic and sports medicine clinics have seen an alarming number of female athletes with knee injuries, especially those to the ACL. "Since the early '90s, the predisposition of women to ACL injuries has become a very hot topic of study," says Dr. T.O. Souryal, a member of Professional Team Physicians and one of the pioneering researchers on ACL injuries. "Although we know that women proportionally suffer more ACL injuries than men, at this time, no one knows exactly why."

When asked what women can do to decrease their chances of injuring their anterior cruciate ligament, Dr. Souryal recommends exercise, which increases their flexibility, strength and endurance. "If you're playing a sport you've never tried before, don't go out and try 110 percent. If you are not used to doing a 360-degree lay-up, certainly don't do it when you're tired. As far as flexibility is concerned, people stretch before and after activity, but sometimes not during a time-out or halftime. Strength and endurance are vital. Not only do you have to have the power in your legs to jump for a rebound, you also need the endurance to play for the entire 60 minutes, because the second half is when you see trouble." http://espn.go.com/trainingroom/s/acl.html

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

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