SIX SECONDS OF EXERCISE

SIX SECONDS OF EXERCISE ‘CAN TRANSFORM HEALTH’ FOR ELDERLY SAY SCOTTISH RESEARCHERS

From the FMS Global News Desk of Jeanne Hambleton

Posted on July 27, 2014 by Stone Hearth News

Short six-second bursts of vigorous exercise have the potential to transform the health of elderly people, say researchers in Scotland.

A pilot study involving 12 pensioners showed going all-out in very short bursts, reduced blood pressure and improved general fitness over time.

The team at Abertay University believe it could help avert the “astronomical” costs of ill health in elderly people.

Experts said the study emphasised the benefits of exercise at any age.

High Intensity Training (HIT) has attracted a lot of attention for promising some of the same benefits as conventional exercise but in a much shorter time.

Instead of a comfortable half-hour jog or a few miles on the bike, HIT involves pushing yourself to your limits for a short period of time.

A group of pensioners came into the lab twice a week for six weeks and went hell for leather on an exercise bike for six seconds.

They would allow their heart rate to recover and then go for it again, eventually building up to one minute of exercise by the end of the trial.

The results, published in the Journal of the American Geriatrics Society, showed participants had reduced their blood pressure by 9%, increased their ability to get oxygen to their muscles and found day-to-day activities like getting out of a chair or walking the dog easier.

SHORT BURSTS OF INTENSE EXERCISE BEFORE MEALS CONTROL BLOOD SUGAR BETTER THAN 1 CONTINUOUS 30 MINUTE SESSION

From the FMS Global News Desk of Jeanne Hambleton

Posted on May 8, 2014 by Stone Hearth News

Diabetologia – monique.francois@otago.ac.nz

New research published in Diabetologia (the journal of the European Association for the Study of Diabetes) indicates that brief bursts of intense exercise before meals (termed exercise ‘snacking’ by the study authors) helps control blood sugar in people with insulin resistance more effectively than one daily 30-minute session of moderate exercise. The research was conducted by exercise science and medicine researchers, including Monique Francois and Associate Professor James Cotter from the University of Otago, Dunedin, New Zealand.

The study used a cross-over design, meaning that each participant acts as their own control, and questions can be answered with a much smaller number of participants. Nine individuals (2 women, 7 men) were recruited. All had blood test results showing insulin resistance, were not on cardiovascular or diabetic medication, were aged 18-55 years (mean age 48), and had a mean BMI 36 kg/m2. They included two newly diagnosed type 2 diabetics only detected as part of the screening.

The participants completed three separate exercise interventions in randomised order. Measures were recorded across 3 days with exercise performed on the middle day, as either:

(1) traditional continuous exercise (CONT), comprising one 30 min moderate-intensity (60% of maximal heart rate) session of incline walking before dinner (evening meal) only;

(2) exercise snacking (ES), consisting of 6×1 min intense (90% maximal heart rate) incline walking intervals finishing 30 min before breakfast, lunch and dinner, with one minute slow walking recovery time after each minute of intense exercise; or composite exercise snacking (CES), encompassing 6×1 min intervals alternating between walking and resistance-based exercise (with a one-minute slow walking recovery minute after each minute of exercise), again finishing 30 min before breakfast lunch and dinner. ES and CONT were matched for energy usage, whereas ES and CES were matched for time but CES provided a brief workout for all of the body’s major muscle groups across the day. Meal timing and composition were the same for all three exercise interventions, and monitored using diet records, daily verbal discussion, and dietary analysis software.

Female participants completed the trials in the early follicular phase of their menstrual cycle (across three separate cycles), whereas male participants had a minimum of 7 days between trials.

The researchers found that the ES and CES routines controlled blood sugar more effectively than the CONT routine, particularly 3-h post-meal glucose following breakfast (17% reduction compared to no exercise) and dinner (13% reduction compared to CONT).

Across the day this represented a 12% reduction in mean post-meal blood glucose concentration. The effect of the pre-lunch ES on blood glucose levels after lunch was unclear. Moreover, the reductions in blood glucose with ES compared to CONT persisted for a further 24 hours across the day following exercise.

While acknowledging that further work is required to determine the clinical significance of their study, the authors say their work adds to the recent interest in ‘accumulating physical activity’ as brief, repetitive bouts of intense exercise (as opposed to a single, prolonged, continuous exercise session) to prevent cardiometabolic disease. Many international guidelines prescribe exercise to maintain health (for example 30 min of moderate exercise 5 times a week), but such regimes still leave many people with prolonged sedentary time or inactivity, which has already been highlighted in previous research as harmful to health.

Previous research has also shown more frequent breaks in sedentary time are beneficial for waist circumference, blood glucose control and other metabolic parameters.

Exercise ‘snacking’, whether before meals or not, provides breaks in sedentary time, and thus may be important for public health. In this study, 30 min of moderate-intensity exercise (CONT) did not improve blood sugar control, whereas distributing the same volume of exercise as three brief pre-meal HIT ‘exercise snacks’ resulted in a mean 12% reduction in the average post-meal glucose level (the mean across the three meals), an effect that was also sustained across the subsequent day. Walking-based (ES) and combined-exercise (CES) snacks improved blood sugar control similarly, and both forms of exercise involved similar levels of exertion in the nine patients.

In this study ES lowered 24-h glucose levels relative to the control day, whereas CONT did not. Although compared to the control day ES was more effective than CONT on the day after exercise (subsequent 24 h), on that day the 24-h mean glucose for ES was not statistically significantly lower than CONT.

Other research focussing on several weeks of interval training versus continuous exercise has found that interval exercise every second day is just as effective as continuous exercise every day, despite the significantly lower volume of exercise. The current study and others show that if the exercise is intense, it may only need to be performed every second day, further adding to the time efficient nature of this interval exercise.

“The notion of doing small amounts of interval exercise before meals is a unique and very important feature of this study,” says Francois.

“Sustained hyperglycaemia following meals is an important feature of insulin resistance. Reducing these post-meal spikes is important for reducing the risk of developing type 2 diabetes and its associated complications.”

She adds: “Dosing these small amounts of high intensity exercise before meals (particularly breakfast and dinner) may be a more time efficient way to get exercise into people’s day, rather than devoting a large chunk of the day.”

She concludes: “We found exercise snacking to be a novel and effective approach to improve blood sugar control in individuals with insulin resistance. Brief, intense interval exercise bouts undertaken immediately before breakfast, lunch and dinner had a greater impact on post-meal and subsequent 24 h glucose concentrations than did a single bout of moderate, continuous exercise undertaken before an evening meal.

“The practical implications of our findings are that, for individuals who are insulin resistant and who experience marked post-meal increases in blood glucose, both the timing and the intensity of exercise should be considered for optimising glucose control.”

The researchers are continuing the work in this area, and are set to publish further studies, including one other acute 24 hour response to high-intensity exercise using different forms of exercise in younger sedentary individuals, and a longer-term training study on other health-related measures. They also plan to study such exercise targeting younger insulin-resistant individuals.

ACSM’S TOP FITNESS TRENDS FOR 2014

From the FMS Global News Desk of Jeanne Hambleton

Posted on November 13, 2013 by Stone Hearth News

INDIANAPOLIS – A new winner has been crowned in the 2014 top fitness trends.

High Intensity Interval Training has topped the list of the 20 trends in its debut year. This spot was previously held since 2008 by Educated, Certified and Experienced Fitness Professionals. More than 3,800 fitness professionals completed an American College of Sports Medicine survey to determine the top fitness trends for 2014.

The survey results were released today in the “Now Trending: Worldwide Survey of Fitness Trends for 2014” article published in the November/December issue of ACSM’s Health & Fitness Journal^®.

“High Intensity Interval Training made its first appearance on this list this year. Its appearance in the top spot on the list reflects how this form of exercise has taken the fitness community by storm in recent months,” said Walter R. Thompson, Ph.D., FACSM, the lead author of the survey.

The survey, now in its eighth year, was completed by 3,815 health and fitness professionals worldwide (many certified by ACSM) and was designed to reveal trends in various fitness environments. Thirty-eight potential trends were given as choices, and the top 20 were ranked and published by ACSM.

The top ten fitness trends predicted for 2014 are:

1. High-Intensity Interval Training (HIIT): HIIT, which involves short bursts of activity followed by a short period of rest or recovery, jumps to the top of this year’s list. These exercise programs are usually performed in less than 30 minutes.

2. Body Weight Training:This is the first appearance of this trend in the survey. Body weight training uses minimal equipment making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.

3. Educated and Experienced Fitness Professionals. Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies (NCCA), such as those offered by ACSM.

4. Strength Training. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete physical activity program for all physical activity levels and genders. (The other essential components are aerobic exercise and flexibility.)

5. Exercise and Weight Loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.

6. Personal Training. More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.

7. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.

8. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.

9. Group Personal Training. In challenging economic times, many personal trainers are offering more group training options. Training two or three people at a time makes economic sense for the trainer and the clients.

9. Group Personal Training. In challenging economic times, many personal trainers are offering more group training options. Training two or three people at a time makes economic sense for the trainer and the clients.

Yoga. Based on ancient tradition, yoga utiizes a series of speific bodily  postures practiced for health and relaxation. Includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others.

The full list of top 20 trends is available in the article “Now Trending: Worldwide Survey of Fitness Trends for 2014.”   (http://journals.lww.com/acsm-healthfitness/fulltext/2013/1100/now_trending__worldwide_survey_of_fitness_trends.5.aspx)