The he Role ole of of Strengt ength The he Role ole of of - - PowerPoint PPT Presentation

The he Role

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ength Exer xercis cise e in in Weight Weight Exer xercis cise e in in Weight Weight Los Loss and and Wellnes Wellness Los Loss and and Wellnes Wellness

Wa Wayne L. We Westcott, Ph.D., CSCS Wa Wayne L. We Westcott, Ph.D., CSCS

Current Conditions in Current Conditions in America America

 Obesity

Obesity

 Diet

Diet

 Exercise

Exercise

Consi Consider derat ation

• n

Consi Consider derat ation

• n

70 % of Americans Are Overweight 70 % of Americans Are Overweight Diets Don Diets Don’ ’t Work t Work (50 % diet)

(50 % diet)

Exercise Does Work Exercise Does Work ( 5 % exercise)

( 5 % exercise)

Photo courtesy of www.obesityinamerica.org

Centers for Disease Control and Centers for Disease Control and Prevention - 2009 Prevention - 2009

Obesity in the United States Obesity in the United States

* *Between 1998 and 2006: Between 1998 and 2006: 37% increase in rate of obesity 37% increase in rate of obesity 89% increase in cost of obesity 89% increase in cost of obesity * *Obese spend 40% more than normal Obese spend 40% more than normal weight person on health care ($1429/year) weight person on health care ($1429/year)

Am American Psychologist Am American Psychologist

Journal of the American Psychological Journal of the American Psychological Association Association

April 2007 April 2007 62: 220-233 62: 220-233

Medicare Medicare’ ’s Search For Effective Obesity s Search For Effective Obesity Treatments: Diets Are Not The Answer Treatments: Diets Are Not The Answer

“ “In sum, there is little support for the notion that diets lead to lasting weight loss or In sum, there is little support for the notion that diets lead to lasting weight loss or health benefits. health benefits.” ” “ “It appears that dieters who manage to sustain a weight loss are the rare exception. It appears that dieters who manage to sustain a weight loss are the rare exception.” ” “ “We suggest that future research focus on exercise as a treatment for obesity. We suggest that future research focus on exercise as a treatment for obesity.” ”

Medicin icine a and Scie Science ce I In Sp Spor

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ts a and E Exe xercis cise Medicin icine a and Scie Science ce I In Sp Spor

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ts a and E Exe xercis cise

Journal of the American College of Sports Medicine Journal of the American College of Sports Medicine

40: 181-188 40: 181-188 January 2008 January 2008

Ph Phys ysical al Activity y in n the Uni United d St Stat ates Me Meas asur ured d By Ph Phys ysical al Activity y in n the Uni United d St Stat ates Me Meas asur ured d By Ac Accelerometer Ac Accelerometer

Percentage of population attaining 30 minutes of moderate Percentage of population attaining 30 minutes of moderate intensity activity (3 METS intensity activity (3 METS – – walking 2.5 MPH) 5 days per walking 2.5 MPH) 5 days per week. week.

Ages 16 Ages 16 – – 19 years 19 years 5.6% 5.6% Ages 20 Ages 20 – – 59 years 59 years 3.5% 3.5% Ages 60 + years Ages 60 + years 2.4% 2.4% (5,000 participants) (5,000 participants)

Circulation Circulation

Jou Journal of the A l of the Amer erica ican H Hea eart A t Associa ssociation tion Jou Journal of the A l of the Amer erica ican H Hea eart A t Associa ssociation tion

August 2007 August 2007 116: 1081-1093 116: 1081-1093

Physica ical A Activ ctivity ity a and P Public He ic Health th: U Update ted Re Recomme commendation tion f for

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Adults ts Physica ical A Activ ctivity ity a and P Public He ic Health th: U Update ted Re Recomme commendation tion f for

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Adults ts From th

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Aerobic Activity: Aerobic Activity: *30 minutes *30 minutes – – 5 days/week 5 days/week moderate intensity exercise (walking) moderate intensity exercise (walking) * *20 minutes 20 minutes – – 3 days/week 3 days/week vigorous intensity exercise (jogging) vigorous intensity exercise (jogging) Strength Activity: Strength Activity: 8-10 exercises 8-10 exercises – – 2 days/week 2 days/week 8-12 repetitions to fatigue 8-12 repetitions to fatigue

Medicine and Science in Sports and Exercise Medicine and Science in Sports and Exercise

Irving et al. 40:1863-1872 Irving et al. 40:1863-1872 November 2008 November 2008

Effect of Exercise Training Intensity on Abdominal Visceral Fat Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition and Body Composition

Obese Women (400 kcal/session for 16 weeks) Obese Women (400 kcal/session for 16 weeks)

Low-Intensity Endurance Exercise: Low-Intensity Endurance Exercise: No change TAF, SAF, or VAF No change TAF, SAF, or VAF High-Intensity Endurance Exercise: High-Intensity Endurance Exercise: Significant reduction in TAF, Significant reduction in TAF, SAF, & VAF SAF, & VAF

Medicine and Science In Sports and Exercise Medicine and Science In Sports and Exercise

Journal of the American College of Sports Medicine Journal of the American College of Sports Medicine

Marzolini et al. Marzolini et al. 40:1557 40:1557 – – 1564 1564 September 2008 September 2008

Aerobic and Resistance Training in Coronary Disease Aerobic and Resistance Training in Coronary Disease

Single versus Multiple Sets Single versus Multiple Sets

Training Program (N=53; 29 Wk) Training Program (N=53; 29 Wk) Aerobic Capacity Aerobic Capacity Endurance Only Endurance Only (5 days)

(5 days)

+11% +11% Endurance Endurance (3days)

(3days) & Strength

& Strength (2 days)

(2 days)

+16% +16%

• Endurance & Strength

Endurance & Strength Significantly greater muscle mass Significantly greater muscle mass Significantly greater muscle strength Significantly greater muscle strength Similar strength gains 1 set & 3 sets Similar strength gains 1 set & 3 sets

Exercise Intensity & Exercise Intensity & Strength Training Important Strength Training Important for CHD Prevention for CHD Prevention

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• n

Jour Journal nal of

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e Amer erican can Medi edical cal Associ ssociat ation

• n

Tanasescu Tanasescu et et al.

• al. 2002

2002 Tanasescu Tanasescu et et al.

• al. 2002

2002

 Average exercise intensity was linked to

Average exercise intensity was linked to reduced risk of CHD, independent of the reduced risk of CHD, independent of the total amount of exercise performed. total amount of exercise performed.

 People who did weight training had a much

People who did weight training had a much lower risk of heart disease, independent of lower risk of heart disease, independent of

• ther exercises they were doing.
• ther exercises they were doing.

12

Perceptual and Motor Skills Perceptual and Motor Skills

Westcott et al. Westcott et al. 104:629-636 104:629-636 May 2007 May 2007 Comparison of Circuit Strength Training & Endurance Comparison of Circuit Strength Training & Endurance Exercise in poorly conditioned Air Force personnel Exercise in poorly conditioned Air Force personnel Parameters: Parameters: *1.5 mile run *1.5 mile run *Abdominal girth *Abdominal girth

*Push ups

*Push ups *Abdominal crunches *Abdominal crunches Protocols: Protocols: *Circuit strength training (20 min., 3 x week) *Circuit strength training (20 min., 3 x week) *All significant improvements *All significant improvements *Endurance Exercise (60 minutes, 4-5 x week) *Endurance Exercise (60 minutes, 4-5 x week) *No significant improvements *No significant improvements

Physiological Aspects of Physiological Aspects of the Aging Process the Aging Process

Consi Consider derat ation

• n

Consi Consider derat ation

• n

Three Point Three Point Problem Problem

1.

• 1. Too little muscle

Too little muscle

2.

• 2. Too low metabolic rate

Too low metabolic rate

3.

• 3. Too much fat

Too much fat

Consi Consider derat ation

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Consi Consider derat ation

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 American adults

American adults experience gradual experience gradual decrease in decrease in mu muscle tissue mu muscle tissue. .

 Approximately 5 to 7-

Approximately 5 to 7- pound muscle loss per pound muscle loss per decade. decade.

For

• rbes 1

1976 For

• rbes 1

1976 Evans & & Ros Rosenberg 1 1992 Evans & & Ros Rosenberg 1 1992

5-7 lbs Muscle 5-7 lbs Muscle

Consi Consider derat ation

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Consi Consider derat ation

• n

  American adults experience gradual

American adults experience gradual decrease in decrease in restin ting me meta tabol

• lis

ism restin ting me meta tabol

• lis

ism. .

  Approximately

Approximately 2 to 4-percent metabolic 2 to 4-percent metabolic reduction per decade. reduction per decade.

Keyes e et a t al. 1 1973 Keyes e et a t al. 1 1973 Evans & & Ros Rosenberg 1 1992 Evans & & Ros Rosenberg 1 1992 2-4% RMR 2-4% RMR

Consi Consider derat ation

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Consi Consider derat ation

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  Weight gain

Weight gain underestimates underestimates fat gain by up to fat gain by up to 50% 50% due to unrecognized due to unrecognized muscle loss. muscle loss.

Nutrition Action Health Letter Nutrition Action Health Letter

July/August 2009 July/August 2009

Women Women’ ’s Bodyweight s Bodyweight

Year Year Age Group Age Group Average Weight Average Weight 1960 1960 20 - 29 years 20 - 29 years 128 lbs 128 lbs 2000 2000 20 20 – – 29 years 29 years 157 lbs 157 lbs 1960 1960 40 - 49 years 40 - 49 years 140 lbs 140 lbs 2000 2000 40 40 – – 49 years 49 years 169 lbs 169 lbs

David Kessler – Commissioner, U.S. Food and Drug Administration

Consideration Consideration

Steps To Fat Gain Steps To Fat Gain

1. 1.

Less muscle tissue Less muscle tissue

2. 2.

Lower resting metabolism Lower resting metabolism

3. 3.

Fewer calories used Fewer calories used

4. 4.

More calories stored in fat More calories stored in fat cells cells

Reversing The Key Aging Factors Reversing The Key Aging Factors

Consi Consider derat ation

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Consi Consider derat ation

• n

Diet ieting ing Alone lone Diet ieting ing Alone lone – – Limit Limited ed Res esult ults Limit Limited ed Res esult ults

1. 1.

Reduces muscle Reduces muscle

(undesirable) (undesirable)

2. 2.

Reduces metabolism Reduces metabolism

(undesirable) (undesirable)

3. 3.

Reduces fat Reduces fat

(desirable) (desirable)

• 25% of weight loss is muscle

25% of weight loss is muscle Ballor & Poehlman 1994 Ballor & Poehlman 1994

• 95% of dieters regain weight

95% of dieters regain weight Brehm & Keller 1990 Brehm & Keller 1990

Weight Loss and the Effect on RMR

170 180 190 200 1450 1475 1500 1525 1550 1575 1600 1625 1650 Weight (lbs) 196 192 190 188 184 179 Measured RMR 1628 1586 1568 1539 1530 1503 Start 1 Week 2 Week 4 Week 8 Week 12 Week Pounds Calories per day

RMR can change significantly during a weight management program and there are no individual characteristics to predict when and how much RMR will change. The standard deviation in each reference point is + 300 Kcals.

Alexander, H.A. et al. (2002) Efficacy of a Resting Metabolic Rate Based Energy Balance Prescription in a Weight Management Program Obesity Research, Presented at Nutrition Week Conference

RMR reduction is due to:

• Decreased Body Weight
• Decreased Muscle Mass
• Reduced Calorie Intake

250 Subjects, University of Colorado

Consi Consider derat ation

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Consi Consider derat ation

• n

Endur Endurance ance Exer Exerci cise e Al Alone

• ne

Endur Endurance ance Exer Exerci cise e Al Alone

• ne –

– Li Limited Resul ed Results Li Limited Resul ed Results

1. 1.

Does not replace muscle Does not replace muscle

(undesirable) (undesirable)

2. 2.

Does not increase resting Does not increase resting metabolism metabolism

(undesirable) (undesirable)

3. 3.

Reduces fat Reduces fat

(desirable) (desirable)

4. 4.

Improves cardiovascular fitness Improves cardiovascular fitness

(desirable) (desirable)

Consi Consider derat ation

• n

Consi Consider derat ation

• n

St Strengt ength h Exer Exerci cise se Alone

• ne

St Strengt ength h Exer Exerci cise se Alone

• ne –

– G Good R Results G Good R Results

1. 1.

Replaces muscle Replaces muscle

(desirable) (desirable)

2. 2.

Recharges metabolism Recharges metabolism

(desirable) (desirable)

3. 3.

Reduces fat Reduces fat

(desirable) (desirable)

4. 4.

Improves musculoskeletal fitness Improves musculoskeletal fitness

(desirable) (desirable)

Journal of Strength and Conditioning Journal of Strength and Conditioning Research Research

Hackney et al. Hackney et al. 22:1602-1609 22:1602-1609 September 2008 September 2008

Resting Energy Expenditure After Full Body Resting Energy Expenditure After Full Body Resistance Training Resistance Training

8 Exercises X 8 sets x 6 Reps 8 Exercises X 8 sets x 6 Reps Average % Increase in REE 72 Hours Post Exercise Average % Increase in REE 72 Hours Post Exercise Untrained Subjects Untrained Subjects 9% 9% (9% - 9% - 9%) (9% - 9% - 9%) Trained Subjects Trained Subjects 8% 8% (4% - 10% - 8%) (4% - 10% - 8%)

Strength Training & Resting Energy Strength Training & Resting Energy Expenditure Expenditure

Study Study Subjects Subjects Protocol Protocol Time REE Time REE

Campbell Campbell ‘ ‘94 94 Untrained M/F Low Vol. 12 Wks +7% Untrained M/F Low Vol. 12 Wks +7% Pratley Pratley ’ ’94 94 Untrained M Untrained M Low Vol. Low Vol. 16 Wks +8% 16 Wks +8% Van Etten Van Etten ’ ’97 97 Untrained M Untrained M Mod Vol. 18 Wks +9% Mod Vol. 18 Wks +9% Hunter Hunter ’ ’00 00 Untrained M/F Mod Vol. 26 Wks +7% Untrained M/F Mod Vol. 26 Wks +7% Melby Melby “ “93 93 Trained M Trained M High Vol. 1 Day +7% High Vol. 1 Day +7% Hackney Hackney ’ ’08 Untrained M High Vol. 3 Days +9% 08 Untrained M High Vol. 3 Days +9% Hackney Hackney ’ ’08 Trained M High Vol. 3 Days +8% 08 Trained M High Vol. 3 Days +8%

American Journal of Health Promotion American Journal of Health Promotion

July 2009 July 2009 Impact of 100 fewer calories per day: Impact of 100 fewer calories per day:

* *Eliminate over 71 million cases of overweight Eliminate over 71 million cases of overweight & obesity & obesity * *Save 58 billion dollars annually Save 58 billion dollars annually Regular strength training increases resting energy Regular strength training increases resting energy expenditure more than 100 calories everyday! expenditure more than 100 calories everyday!

Strength Training Increases Fat Burn Strength Training Increases Fat Burn

Ormsbee, MJ et al. Ormsbee, MJ et al. 2007 (J of Appl Physiol, 102:1762-1772) 2007 (J of Appl Physiol, 102:1762-1772)

Fat metabolism and acute resistance exercise Fat metabolism and acute resistance exercise Subjects: Subjects:

8 strength trained males in mid 20s 8 strength trained males in mid 20s

Session: Session:

6 exercises; 3 sets x 10 reps 6 exercises; 3 sets x 10 reps

Results: Results:

40 minutes post-exercise 40 minutes post-exercise *resting energy expenditure +10% *resting energy expenditure +10% *fat oxidation *fat oxidation +105% +105%

Consi Consider derat ation

• n

Consi Consider derat ation

• n

Pr Primar ary y heal health/ h/fitness ness benef benefit of

• f

Pr Primar ary y heal health/ h/fitness ness benef benefit of

• f

st strengt ength h trai aini ning: ng: st strengt ength h trai aini ning: ng: Concurrently increases muscle mass and resting Concurrently increases muscle mass and resting metabolism and decreases fat mass, thereby metabolism and decreases fat mass, thereby reversing these effects of sedentary aging. reversing these effects of sedentary aging.

Consi Consider derat ation

• n

Consi Consider derat ation

• n

St Strengt ength h trai aini ning ng ef effect ects on

• n body

body St Strengt ength h trai aini ning ng ef effect ects on

• n body

body com composi position ar

• n are r

e rel elat ative t ve to ent

• entry

com composi position ar

• n are r

e rel elat ative t ve to ent

• entry

le level p l perc rcent b t body fa fat. t. le level p l perc rcent b t body fa fat. t. 1132 Men and Women (21-80 years) 1132 Men and Women (21-80 years) Body composition changes based on entry Body composition changes based on entry level percent body fat quintiles level percent body fat quintiles (Westcott 1996).

(Westcott 1996).

South Shore YMCA Study #1 South Shore YMCA Study #1

South Shore YMCA South Shore YMCA

Keeping Fit Program

Keeping Fit Program

Body Composition Changes Based on Entry Percent Fat Body Composition Changes Based on Entry Percent Fat

• 10
• 8
• 6
• 4
• 2

2 4 6 Low % Fat 2nd % Fat 3rd % Fat 4th % Fat High % Fat Fat Weight Change Lean Weight Change

% Fat Fat Wt Lean Wt Categories Change Change (lbs) (lbs)

Role of Strength Training for Role of Strength Training for Reducing Chronic Disease Risk Reducing Chronic Disease Risk

Study: Over Half of Americans Study: Over Half of Americans

• n Chronic Medicines
• n Chronic Medicines

In the year 2007, a study by Medco Health Solutions In the year 2007, a study by Medco Health Solutions

• Inc. found that for the first time more than ½ of
• Inc. found that for the first time more than ½ of

insured Americans take medication for chronic insured Americans take medication for chronic health problems. health problems. Drugs that lower blood pressure and cholesterol - Drugs that lower blood pressure and cholesterol - problems linked with heart disease, obesity and problems linked with heart disease, obesity and diabetes were the most commonly prescribed. diabetes were the most commonly prescribed.

Strength Training Benefits Strength Training Benefits

Fitness for a Lifetime Fitness for a Lifetime

Avoid Muscle Loss: Avoid Muscle Loss:

Average American loses 5-7 pounds Average American loses 5-7 pounds

• f muscle per decade.
• f muscle per decade.

(Forbes 1976, Evans 1992, Greenlund 2003) (Forbes 1976, Evans 1992, Greenlund 2003)

Strength Training Benefits

Avoid Metabolic Rate Reduction Avoid Metabolic Rate Reduction:

:

Average American reduces metabolism Average American reduces metabolism 2-4 percent per decade. 2-4 percent per decade.

(Keys 1973, Evans 1992) (Keys 1973, Evans 1992)

Strength Training Benefits Strength Training Benefits

Increase Muscle Mass: Increase Muscle Mass:

Average adult adds 3 pounds of muscle after Average adult adds 3 pounds of muscle after 10 to 12 weeks of strength exercise. 10 to 12 weeks of strength exercise.

(Ivey 2000, Trappe 2001, Westcott 1996 & 2009, Verdijk 2009) (Ivey 2000, Trappe 2001, Westcott 1996 & 2009, Verdijk 2009)

Strength Training Benefits Strength Training Benefits

Increase Metabolic Rate: Increase Metabolic Rate:

Average adult increases resting metabolic Average adult increases resting metabolic rate 7 percent with regular strength exercise. rate 7 percent with regular strength exercise.

(Pratley 1994, Hunter 2000, Lemmer 2001, (Pratley 1994, Hunter 2000, Lemmer 2001, Hackney 2008) Hackney 2008)

Strength Training Benefits Strength Training Benefits

Reduce Body Fat: Reduce Body Fat:

Average adult loses 4 pounds of fat Average adult loses 4 pounds of fat after 10 to 12 weeks of strength after 10 to 12 weeks of strength exercise. exercise.

(Campbell 1994, Westcott 1996 & 2009) (Campbell 1994, Westcott 1996 & 2009)

Strength Training Benefits

Summary of Campbell Study: Summary of Campbell Study:

  12 Weeks of strength exercise

12 Weeks of strength exercise

  Add 3 pounds fat-free weight

Add 3 pounds fat-free weight

  Lose 4 pounds fat weight

Lose 4 pounds fat weight

  Increase resting metabolic rate 7 percent

Increase resting metabolic rate 7 percent

  Increase daily calorie use 15 percent

Increase daily calorie use 15 percent (+200 calories/day) (+200 calories/day)

Strength Training Benefits Strength Training Benefits

Increase Bone Mineral Density: Increase Bone Mineral Density: Significant increases in femoral Significant increases in femoral neck BMD after 4-12 months of neck BMD after 4-12 months of strength exercise. strength exercise.

(Menkes 1993, Nelson 1994, Layne 1999, Ryan 2004) (Menkes 1993, Nelson 1994, Layne 1999, Ryan 2004)

Strength Training Benefits Strength Training Benefits

Improve Glucose Metabolism: Improve Glucose Metabolism:

Increase glucose uptake Increase glucose uptake Improve insulin response Improve insulin response Enhance glycemic control Enhance glycemic control

(Hurley 1994, Ryan 2001, Baldi 2003, Ferrara 2006, Gordon 2009) (Hurley 1994, Ryan 2001, Baldi 2003, Ferrara 2006, Gordon 2009)

Strength Training Benefits Strength Training Benefits

Increase Gastrointestinal Transit Speed: Increase Gastrointestinal Transit Speed:

Average adult increase GITS 56 percent Average adult increase GITS 56 percent after 3 months of strength exercise. after 3 months of strength exercise. Reduced insulin resistance. Reduced insulin resistance.

(Koffler 1992) (Koffler 1992)

Strength Training Benefits Strength Training Benefits

Reduce Resting Blood Pressure: Reduce Resting Blood Pressure:

Normal and hypertensive adults Normal and hypertensive adults decrease resting blood pressure decrease resting blood pressure after 2 months of strength exercise. after 2 months of strength exercise.

(Harris 1987, Kelley 2000, Cornelissen 2005, Westcott 1996, 2009) (Harris 1987, Kelley 2000, Cornelissen 2005, Westcott 1996, 2009)

Strength Training Benefits Strength Training Benefits

Improve Blood Lipid Levels: Improve Blood Lipid Levels: Average adults show better blood Average adults show better blood lipid profiles after several weeks lipid profiles after several weeks

• f strength exercise.
• f strength exercise.

(Stone 1982, Hurley 1988, Tucker 1996, Kelley 2009) (Stone 1982, Hurley 1988, Tucker 1996, Kelley 2009)

Strength Training Benefits Strength Training Benefits

Reduce Low Back Pain: Reduce Low Back Pain:

Low back patients pain-free or Low back patients pain-free or significantly pain-reduced after significantly pain-reduced after 10 weeks of specific strength 10 weeks of specific strength exercise. exercise.

(Graves 1990, Risch 1993) (Graves 1990, Risch 1993)

Strength Training Benefits Strength Training Benefits

Reduce Arthritic Pain: Reduce Arthritic Pain:

Strength exercise enhances joint Strength exercise enhances joint function and eases pain of function and eases pain of

• steoarthritis and rheumatoid
• steoarthritis and rheumatoid

arthritis. arthritis.

(Marks 1993, Tufts 1994, Jan 2008, Lange 2008, King 2008) (Marks 1993, Tufts 1994, Jan 2008, Lange 2008, King 2008)

Strength Training Benefits Strength Training Benefits

Reduce Depression: Reduce Depression:

87% of senior subjects no longer 87% of senior subjects no longer clinically depressed after 10 weeks clinically depressed after 10 weeks

• f strength training.
• f strength training.

(Signh 1997, Annesi 2004 & 2007) (Signh 1997, Annesi 2004 & 2007)

Strength Training Benefits Strength Training Benefits

Exercise reverses aging in Exercise reverses aging in human skeletal muscle human skeletal muscle

6 Months standard strength training in older adults 6 Months standard strength training in older adults reversed the genetic fingerprint for mitochondrial reversed the genetic fingerprint for mitochondrial function to levels seen in younger adults. function to levels seen in younger adults.

Buck Institute for Age Research Buck Institute for Age Research (Melov & Tarnopolsky) (Melov & Tarnopolsky) Science Daily Science Daily May 23, 2007 May 23, 2007

Strength Training Benefits Strength Training Benefits

Other health related benefits of Other health related benefits of strength training: strength training:

  Reduced risk of weight gain.

Reduced risk of weight gain.

Mason et al. Mason et al. MSSE MSSE, 39 (1): 38-43, 2007 , 39 (1): 38-43, 2007

  Reduced risk of metabolic-syndrome

Reduced risk of metabolic-syndrome

Wijndaele et al. Wijndaele et al. MSSE MSSE, 39 (2):233-240, 2007 , 39 (2):233-240, 2007

  Reduced risk of cardiovascular disease

Reduced risk of cardiovascular disease

Braith and Stewart. Braith and Stewart. Circulation Circulation, 113: 2642-2650, 2006 , 113: 2642-2650, 2006

Strength Training Benefits Strength Training Benefits

Other health related benefits of strength Other health related benefits of strength training: training:

 

Improved vascular health Improved vascular health

Olson et al. Olson et al. MSSE MSSE, 38 (9): 1558-1564, 2006 , 38 (9): 1558-1564, 2006

 

Improved function in COPD patients Improved function in COPD patients

Hoff et al. Hoff et al. MSSE MSSE, 39 (2): 220-226, 2007 , 39 (2): 220-226, 2007

Strength Training Benefits Strength Training Benefits Health, Fitness, Function & Appearance Health, Fitness, Function & Appearance

South Shore South Shore YMCA YMCA Keeping Fit Program Keeping Fit Program

(Westcott 2009) (Westcott 2009)

ACSM Exercise Guidelines ACSM Exercise Guidelines Cardiovascular Endurance:

 20-60 Minutes Aerobic Activity

20-60 Minutes Aerobic Activity

 60-90 Percent of Max Heart Rate

60-90 Percent of Max Heart Rate

 Minimum 3 Days/Week

Minimum 3 Days/Week

ACSM Exercise Guidelines ACSM Exercise Guidelines

Muscular Strength: Muscular Strength:

 1 Set/Exercise

1 Set/Exercise

 8-12 Reps/Set

8-12 Reps/Set

 8-10 Exercises for

8-10 Exercises for Major Muscles Major Muscles

 Minimum 2 Days/Week

Minimum 2 Days/Week

South Shore South Shore YMCA YMCA Fitness Program Fitness Program

  10 Weeks

10 Weeks

  2-3 Days/Week -

2-3 Days/Week - T-Th or MWF T-Th or MWF

  20 Minutes Endurance -

20 Minutes Endurance -Treadmill or Cycle Treadmill or Cycle

  20 Minutes Strength -

20 Minutes Strength -10 Weightstack Machines 10 Weightstack Machines

  Small Classes -

Small Classes - 2 Instructors & 6 2 Instructors & 6 Participants Participants

Endurance Exercise Specifics Endurance Exercise Specifics

 3 Minutes Warm-up

3 Minutes Warm-up

 3 Minutes Cool-Down

3 Minutes Cool-Down

 15 Minutes Steady State

15 Minutes Steady State

• 70-80 P

Perce cent M t Max He x Heart Ra t Rate te 70-80 P Perce cent M t Max He x Heart Ra t Rate te

• 13-15 RP

RPE on

• n B

Bor

• rg E

Effor

• rt-

t-Sca Scale 13-15 RP RPE on

• n B

Bor

• rg E

Effor

• rt-

t-Sca Scale

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

 Strength Training Specifics: Strength Training Specifics:

 Leg Extension Leg Extension  Leg Curl Leg Curl  Double Chest Double Chest  Pullover Pullover  Lateral Raise Lateral Raise

* *1 Se

Set/E t/Exe xercis cise 1 Se Set/E t/Exe xercis cise * *8-12 Re Reps/Se /Set 8-12 Re Reps/Se /Set * *6 Se Secon conds/Re /Rep (2 (2 Se Secs cs P Pos

• sitiv

itive, 4 4 Se Secs cs N Negativ tive) 6 Se Secon conds/Re /Rep (2 (2 Se Secs cs P Pos

• sitiv

itive, 4 4 Se Secs cs N Negativ tive)

Biceps Curl Triceps Extension Abdominal Curl Low Back Extension Neck Flex/Ext

Participants Participants

 1644 Men and Women

1644 Men and Women

(21- 80 Years) (21- 80 Years)

 892 Trained 2 x Week

892 Trained 2 x Week

(Mean Age (Mean Age – – 56) 56)

 752 Trained 3 x Week

752 Trained 3 x Week

(Mean Age (Mean Age – – 51) 51)

South Shore YMCA Fitness Program

Results: Results:

  8 Years

8 Years (1

(1996-2004) (1 (1996-2004)

  92 Percent Completion Rate

92 Percent Completion Rate (A

(All Subjects) (A (All Subjects)

  83 Percent Attendance Rate

83 Percent Attendance Rate (2

(2 x Week) (2 (2 x Week)

  80 Percent Attendance Rate

80 Percent Attendance Rate (3

(3 x Week) (3 (3 x Week)

  95 Percent Satisfaction Rate

95 Percent Satisfaction Rate (A

(All Subjects) (A (All Subjects)

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

Results By Frequency Results By Frequency

2 x Wk 2 x Wk 3 x Wk 3 x Wk All All

Body Weight (lb.) Body Weight (lb.)

• 0.1
• 0.1
• 1.3
• 1.3
• 0.6
• 0.6

Percent Weight (%) Percent Weight (%)

• 1.9
• 1.9*

*

• 2.2
• 2.2*

*

• 2.0
• 2.0*

*

Fat Weight (lb.) Fat Weight (lb.)

• 3.2
• 3.2*

*

• 4.4
• 4.4*

*

• 3.7
• 3.7*

*

Lean Weight (lb.) Lean Weight (lb.)

+3.1 +3.1* * +3.1 +3.1* * +3.1 +3.1* *

Systolic BP (mmHg) Systolic BP (mmHg)

• 3.1
• 3.1*

*

• 4.6
• 4.6*

*

• 3.8
• 3.8*

*

Diastolic BP (mmHg) Diastolic BP (mmHg)

• 1.4
• 1.4*

*

• 2.2
• 2.2*

*

• 1.8
• 1.8*

* *sig (P<.05) *sig (P<.05)

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

Results By Gender Results By Gender

Females Females Males Males

Percent Fat (%.) Percent Fat (%.)

• 1.8
• 1.8*

*

• 2.8
• 2.8*

*

Fat Weight (lb.) Fat Weight (lb.)

• 3.0
• 3.0*

*

• 5.9
• 5.9*

*

Lean Weight (lb.) Lean Weight (lb.)

+2.6 +2.6* * +4.6 +4.6* * *sig (P<.05) *sig (P<.05)

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

Results By Age Results By Age

Lean Weight Lean Weight 21-44 Years 21-44 Years +2.5 lbs. +2.5 lbs. 45-54 Years 45-54 Years +3.1 lbs. +3.1 lbs. 55-64 Years 55-64 Years +2.9 lbs. +2.9 lbs. 65-80 Years 65-80 Years

+3.2 lbs. +3.2 lbs.

(No significant difference by age) (No significant difference by age)

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

Summary: Summary:

10 Weeks Training 10 Weeks Training (1644 Subjects) (1644 Subjects)

  2.0% Reduction in Percent Fat

2.0% Reduction in Percent Fat

  3.7 lb. Fat Loss

3.7 lb. Fat Loss

  3.1 lb. Lean (Muscle) Gain

3.1 lb. Lean (Muscle) Gain

  3.8 mmHg Systolic BP Decrease

3.8 mmHg Systolic BP Decrease

  1.8 mmHg Diastolic BP Decrease

1.8 mmHg Diastolic BP Decrease

  Over 90% Completion Rate

Over 90% Completion Rate

  Over 80% Attendance Rate

Over 80% Attendance Rate

  Over 95% Satisfaction Rate

Over 95% Satisfaction Rate

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

Conclusion Conclusion

Based on results of 1644 adults who Based on results of 1644 adults who completed our 10-week introductory exercise completed our 10-week introductory exercise program, the ACSM Minimum Requirement program, the ACSM Minimum Requirement Exercise Guidelines are highly effective for Exercise Guidelines are highly effective for improving body composition and resting improving body composition and resting blood pressure in previously sedentary men blood pressure in previously sedentary men and women. and women.

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

Recommendation Recommendation

ACSM Exercise Guidelines are appropriate ACSM Exercise Guidelines are appropriate for beginners for beginners

 Simple

Simple

 Time-Efficient

Time-Efficient

 Practical

Practical

 Effective

Effective

South Shore YMCA South Shore YMCA Fitness Program Fitness Program

International Journal of Sport Nutrition International Journal of Sport Nutrition and Exercise Metabolism and Exercise Metabolism

Arciero et al. Arciero et al. 16:373-392 (2006) 16:373-392 (2006) Increased Dietary Protein and Combined High Increased Dietary Protein and Combined High Intensity Aerobic and Resistance Exercise Improves Intensity Aerobic and Resistance Exercise Improves Body Fat Distribution and Cardiovascular Risk Factors Body Fat Distribution and Cardiovascular Risk Factors

Significantly greater changes than standard aerobic exercise and Significantly greater changes than standard aerobic exercise and food guide pyramid diet: food guide pyramid diet: *percent body fat *percent body fat (-16% vs -7%) (-16% vs -7%) *abdominal fat *abdominal fat (-16% vs -8%) (-16% vs -8%) *total cholesterol *total cholesterol (-14% vs NC) (-14% vs NC) *LDL cholesterol *LDL cholesterol (-21% vs NC) (-21% vs NC) *systolic blood pressure *systolic blood pressure (-6% vs NC) (-6% vs NC)

Protein Supplementation Protein Supplementation & & Strength Training Strength Training

Strength & Endurance Study Strength & Endurance Study 6-Month w/wo Protein Supplement 6-Month w/wo Protein Supplement

(Westcott 2007) (Westcott 2007)

Subjects: Subjects: 46 men & women (mean age = 59 years) 46 men & women (mean age = 59 years) Exercise: Exercise: 11 weightstack machines 11 weightstack machines 20 minutes walking or cycling 20 minutes walking or cycling ACSM training guidelines ACSM training guidelines Treatment: Treatment: 24 subjects post-exercise protein shake 24 subjects post-exercise protein shake (25 g pro; 37 g carb; 250 calories) (25 g pro; 37 g carb; 250 calories) 22 subjects no supplement 22 subjects no supplement

Strength & Endurance Study Strength & Endurance Study 6-Month w/wo Protein Supplement 6-Month w/wo Protein Supplement

Group Results Group Results Protein Supplement Protein Supplement No Supplement No Supplement Percent Fat (%) Percent Fat (%)

• 4.0
• 4.0
• 2.8
• 2.8

Lean Weight (lbs) Lean Weight (lbs) +5.5 +5.5 +3.9 +3.9 Fat Weight (lbs) Fat Weight (lbs)

• 9.0*
• 9.0*
• 4.9
• 4.9

* Significantly different from no supplement group

Strength & Endurance Study Strength & Endurance Study 6-Month w/wo Protein Supplement 6-Month w/wo Protein Supplement

  Observations

Observations

* * Body composition changes for all subjects were similar

Body composition changes for all subjects were similar

• ver the successive 3 month training periods
• ver the successive 3 month training periods
• About 2 ½ pounds lean weight gain each period

About 2 ½ pounds lean weight gain each period

• About 3 ½ pounds fat weight loss each period

About 3 ½ pounds fat weight loss each period

* * Body composition changes for protein supplement

Body composition changes for protein supplement subjects were greater than those for no-supplement subjects were greater than those for no-supplement subjects subjects

• About 40 percent greater lean weight gain

About 40 percent greater lean weight gain

• About 80 percent greater fat weight loss

About 80 percent greater fat weight loss

Protein-Carb Supplementation Protein-Carb Supplementation

American College of Sports Medicine American College of Sports Medicine

“ “Just after exercise, the protein-building processes of muscle cells are Just after exercise, the protein-building processes of muscle cells are especially receptive to amino acids. especially receptive to amino acids.” ” “ “Muscle cells are especially efficient in absorbing carbohydrates from Muscle cells are especially efficient in absorbing carbohydrates from the blood just after exercise. the blood just after exercise.” ”

• Dr. Mark Tarnopolsky, M.D.
• Dr. Mark Tarnopolsky, M.D.

New York Times.com June 2008

New York Times.com June 2008

Nutrition Action Health Letter Nutrition Action Health Letter

• Vol. 34/No.3 (2007)
• Vol. 34/No.3 (2007)

“ “We We’ ’ve found that older men and women who ve found that older men and women who consume no more protein than the RDA can stay consume no more protein than the RDA can stay healthy, but they healthy, but they’ ’ll continue to lose muscle, even if ll continue to lose muscle, even if they they’ ’re doing strength training. Our studies showed re doing strength training. Our studies showed that people from their 50s into their 80s who were that people from their 50s into their 80s who were exercising their muscles needed at least 25 percent exercising their muscles needed at least 25 percent more protein than the RDA level just to maintain more protein than the RDA level just to maintain their muscle mass. And to gain muscle tissue, they their muscle mass. And to gain muscle tissue, they needed to consume 50 percent more protein than the needed to consume 50 percent more protein than the RDA level. RDA level.” ”

• Dr. Wayne Campbell
• Dr. Wayne Campbell

Strength Conditioning Pyramid Strength Conditioning Pyramid

Functional training exercises

Free-weight exercises

Machine exercises

Level 1 Exercise - Machines Level 1 Exercise - Machines

Machine Machine Sets x reps Sets x reps

• 1. Leg press
• 1. Leg press

1 x 8-12 1 x 8-12

• 2. Chest press
• 2. Chest press

1 x 8-12 1 x 8-12

• 3. Seated row
• 3. Seated row

1 x 8-12 1 x 8-12

• 4. Incline press
• 4. Incline press

1 x 8-12 1 x 8-12

• 5. Pulldown
• 5. Pulldown

1 x 8-12 1 x 8-12

• 6. Shoulder press
• 6. Shoulder press

1 x 8-12 1 x 8-12

• 7. Abdominal curl
• 7. Abdominal curl

1 x 8-12 1 x 8-12

• 8. Low back extension
• 8. Low back extension

1 x 8-12 1 x 8-12

Level 2 Exercises Level 2 Exercises – – Free-weights Free-weights

Free-weight Free-weight Sets x reps Sets x reps

• 1. Dumbbell squat
• 1. Dumbbell squat

2 x 6-10 2 x 6-10

• 2. Barbell bench press
• 2. Barbell bench press

2 x 6-10 2 x 6-10

• 3. Dumbbell bent row
• 3. Dumbbell bent row

2 x 6-10 2 x 6-10

• 4. Barbell incline press
• 4. Barbell incline press

2 x 6-10 2 x 6-10

• 5. Pulldown
• 5. Pulldown

2 x 6-10 2 x 6-10

• 6. Dumbbell shoulder press
• 6. Dumbbell shoulder press

2 x 6-10 2 x 6-10

• 7. Dumbbell standing bicep curl
• 7. Dumbbell standing bicep curl

2 x 6-10 2 x 6-10

• 8. Dumbbell standing triceps extension
• 8. Dumbbell standing triceps extension

2 x 6-10 2 x 6-10

Level 3 Exercises Level 3 Exercises – – Medicine Balls Medicine Balls

Medicine Ball Medicine Ball Set x reps Set x reps

• 1. Med Ball squat/front raise
• 1. Med Ball squat/front raise

1 x 8-12 1 x 8-12

• 2. Med Ball rotational knee lift
• 2. Med Ball rotational knee lift

1 x 8-12 1 x 8-12

• 3. Med Ball torso rotation
• 3. Med Ball torso rotation

1 x 8-12 1 x 8-12

• 4. Med Ball over/under exchange
• 4. Med Ball over/under exchange

1 x 8-12 1 x 8-12

• 5. Med Ball (power)
• 5. Med Ball (power)

front step/low throw front step/low throw 2 x 6-10 2 x 6-10

• 6. Med Ball (power)
• 6. Med Ball (power)

front step/high throw front step/high throw 2 x 6-10 2 x 6-10

• 7. Med Ball (power)
• 7. Med Ball (power)

underhand throw underhand throw 2 x 6-10 2 x 6-10

• 8. Med Ball (power) side step/lateral throw
• 8. Med Ball (power) side step/lateral throw

2 x 6-10 2 x 6-10