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

The he Role ole of of Strengt ength The he Role ole of of Strengt 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 

Consider Consi derat ation on Consi Consider derat ation on Photo courtesy of www.obesityinamerica.org 70 % of Americans Are Overweight 70 % of Americans Are Overweight Diets Don’ ’t Work t Work (50 % diet) Diets Don (50 % diet) Exercise Does Work ( 5 % exercise) Exercise Does Work ( 5 % exercise)

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 62: 220-233 April 2007 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 orts ts a and E Exe xercis cise Medicin icine a and Scie Science ce I In Sp Spor orts 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 January 2008 40: 181-188 January 2008 Phys Ph ysical al Activity y in n the Uni United d St Stat ates Me Meas asur ured d By Phys Ph 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 – – walking 2.5 MPH) 5 days per walking 2.5 MPH) 5 days per intensity activity (3 METS week. week. Ages 16 Ages 16 – – 19 years 19 years 5.6% 5.6% Ages 20 – – 59 years 59 years 3.5% Ages 20 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 Journal of the A Jou 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 or A 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 or A Adults ts From th om the A Ame merica ican Col College of of Sp Spor orts ts M Medicin icine a and th the A Ame merica ican He Heart From th om the A Ame merica ican Col College of of Sp Spor orts ts M Medicin icine a and th the A Ame merica ican He Heart . tion . Associa ociation Associa ociation tion Aerobic Activity: *30 minutes – – 5 days/week 5 days/week Aerobic Activity: *30 minutes 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: 8-10 exercises – – 2 days/week 2 days/week Strength Activity: 8-10 exercises 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 November 2008 Irving et al. 40:1863-1872 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. 40:1557 – – 1564 1564 September 2008 Marzolini et al. 40:1557 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 (5 days) +11% Endurance Only +11% (5 days) Endurance (3days) & Strength (2 days) +16% Endurance (3days) & Strength +16% (2 days) ------------------------------------------------------------------ ------------------------------------------------------------------ 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 Jour Journal nal of of the e Amer erican can Medi edical cal Associ ssociat ation on Journal Jour nal of of the e Amer erican can Medi edical cal Associ ssociat ation on Tanasescu et Tanasescu Tanasescu et Tanasescu et al. et al. al. 2002 al. 2002 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 other exercises they were doing. other exercises they were doing. 12

Perceptual and Motor Skills Perceptual and Motor Skills Westcott et al. 104:629-636 May 2007 Westcott et al. 104:629-636 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: *1.5 mile run *1.5 mile run *Abdominal girth Parameters: *Abdominal girth *Push ups *Abdominal crunches *Push ups *Abdominal crunches Protocols: *Circuit strength training (20 min., 3 x week) *Circuit strength training (20 min., 3 x week) Protocols: *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

Consider Consi derat ation on Consi Consider derat ation on Three Point Three Point Problem Problem 1. Too little muscle Too little muscle 1. 2. Too low metabolic rate Too low metabolic rate 2. 3. Too much fat Too much fat 3.

Consider Consi derat ation on Consi Consider derat ation on American adults  American adults  5-7 lbs Muscle 5-7 lbs Muscle experience gradual experience gradual decrease in mu mu muscle tissue . . decrease in muscle tissue Approximately 5 to 7-  Approximately 5 to 7-  pound muscle loss per pound muscle loss per decade. decade. For orbes 1 1976 For orbes 1 1976 Evans & & Ros Rosenberg 1 1992 Evans & & Ros Rosenberg 1 1992