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Fitness Tid
Bits “All The News
that’s ‘Fit’ For Print!” Frederick C.
Hatfield II, MS, MFS, CSCS 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. |