This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 +/- 9 yrs; 178 +/- 8 cm, 85 +/- 15 kg, 18.6 +/- 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 - 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.
Researchers have hypothesized that human movement characteristics may be generic across limbs and therefore merely a product of neuro patterning and coordination. Furthermore, there is speculation that expression of strength and speed is not only limb generic but also highly related within the same effector. PURPOSE: To investigate the kinematics of two intrinsically different limbs (lower leg and lower arm) across a velocity spectrum. METHODS: Ten male subjects aged 23.3(2.1) volunteered to paticipate. Each subject performed five repetitions of concentric knee extension and elbow flexion movements (in random order) at 60,120, 180, 240, 300, 360, 400, 450 and 500 d/s on a Biodex System 3 isokinetic dynamometer. Data were collected from the middle three repetitions at 1000 Hz and the velocity ROM phases of acceleration (ACCROM) and load range were separated out for analysis. Peak torque was also collected during the load range phase only. RESULTS: Repeated measures ANOVA and Pearson r correlations were performed to analyze the data. ANOVA resulted in significant ACCROM and peak torque main effects (p < 0.05) with less acceleration velocity and torque evident during elbow flexion when compared to knee extension. Intra-limb correlations between knee ACCROM and torque demonstrated a significant Pearson r-value only at the velocity of 450 d/s (r = 0.82) while the elbow showed significant intra-limb correlations at 240, 300 and 360 d/s (r = 0.73, 0.79 & 0.89 respectively). CONCLUSIONS: These results collectively point to the unique relationships evident in asymmetric limbs. This may be partially explained as a function of length and mass differences between effectors, but does not adequately explain limb specific torque/velocity relationships. It appears that mass and length serve as control parameters during limb exercise; and therefore, must be adequately addressed in exercise prescriptions designed to facilitate effector combination outcomes.
Human performance variation by gender has been reported to be a function of neuromuscular activation patterns resulting in a male bias. This bias is most evident during maximum intensity work involving strength and speed. The purpose of this study was to discriminate gender based on max force and acceleration ROM measurements derived from an isokinetic knee extension test at two separate speeds. Sixty subjects (30 male, 30 female, age 25.6 (5.0) yrs) volunteered for this study. Subjects performed three maximal concentric knee extension/flexion repetitions at speeds of 60 and 240 degrees per second (d/s) on a Kin-Com isokinetic dynamometer. The acceleration (ACC) ROM phase and the max force produced during the load range phase were separated from each repetition at each speed. Discriminate analysis was used to predict gender from ACC at 240 d/s and force at 60 d/s. Males demonstrated significantly (p < 0.05) greater force (135.3(27.8) vs. 91.6(15.1)) and less acceleration ROM (13.1(1.1) vs. 14.6(1.3)) when compared to females. Analysis showed that combined maximum force and acceleration ROM correctly predicted 28 of 30 females (93.3 percent) and 23 of 30 males (76.7 percent). The overall correct prediction outcome for both genders was 51 of 60 subjects (85 percent). It is evident from the prediction overlap that maximum force and acceleration ROM performance between genders does not account for the 15 percent of unexplained variance during discriminate analysis. These results demonstrate that factors other than maximum kinematics may be valuable when attempting to discriminate performance based on gender. Future research should attempt to isolate intrinsic variables that may explain the neuromotoric discrepancy between genders.
The ability to recover from intense exercise often separates good athletes from great ones. In the past, "recovery" often simply included rest, physical modalities (e.g., massage, hydration therapy) and meeting basic nutritional needs for fluid and energy intake. Today, athletes have a number of additional options to help them recover from high intensity training, one of which includes the judicious use of dietary supplements. This chapter briefly reviews nutritional strategies that have a strong theoretical background for enhancing rehydration/electrolyte balance, replenishing energy reserves, minimizing oxidative damage, and stimulating muscle repair.
Dual Energy X-ray Absorptiometry (DEXA) has gained popularity as a valid measure of human body composition. A distinct advantage of this method is its ability to partition/section the body into regions for analysis. While much information has been reported in regards to body composition changes in overweight or sedentary populations, little information has been reported concerning the regional fat and lean composition of the human body of active males across the age span. PURPOSE: To assess the absolute and relative amounts of bone, fat and lean tissue in men across three age groups. METHODS: Moderately active and apparently healthy men (26.9±8.2y, 178.1±7.31cm, 84.2±14.5kg, 17.3±6.6% fat, n=334) had whole-body body composition scans completed using a Hologic QDR-4500W DEXA (version 9.80C). Participants were required to have been weight training on their entire body for a minimum of 6 months at least 3 days per week. All subjects were divided into three age cohorts (Y1: <25y, Y2:26–35y, and O:36–50y) and reported as M±SD, respectively. RESULTS: Multivariate ANO VA revealed no significant difference in height among all three groups and no difference in weight for Y1 (80.7±12.7kg) and Y2 (86.9±14.6kg). No differences in total bone mineral density were found for any age group. The O group had significantly greater body mass (p < 0.05) as well as absolute fat content on the upper body (right arm + left arm + trunk fat) (Y1:7.3±3.9, O:12.3±6.9kg, p < 0.05) and both legs (Y1:4.9±2.6, O:5.9±2.6 kg, p < 0.05) compared to Y1. Groups Y1 and Y2 were not significantly different in fat content of the legs but Y2 had significantly more trunk fat than Y1 (Y1: 6.1±7.5kg and Y2:9.1±13.7kg, p < .0.05). All groups were similar in lean tissue mass of the extremities, but Y1 had significantly less trunk lean tissue mass than the other two groups (Y1:30. 2±5.5, Y2:31.9±7.9, O:32.9±9.4 kg, p < 0.05). Comparing these tissues produced higher fat-to-lean ratios for the older group for the arms and trunk not for legs. CONCLUSIONS: The greater fat content of older men appears to be due to accumulation on the arms and trunk but not on the legs. It appears that pronounced changes in body composition distribution occur during 26–35 years of age in recreationally resistance-trained males. The pattern of adipose and lean tissue distribution throughout the age span appears to occur irrespective of their resistance training background in comparison to previous findings.
COMPARISON OF POST-EXERCISE RECOVERY METHODS ON PERFORMANCE MARKERS, LATATE AND PSYCHOLOGICAL MOOD STATES ELICITED BY ENDURANCE CYCLING. Athletes who train for competitive sports are exposed to demanding training which often occurs multiple times a day or on consecutive days. Based on this premise, recovery techniques are regarded as an essential element of training and optimal performance outcomes. PURPOSE: The effects of 3 different recovery modes were investigated following a time to exhaustion endurance cycling bout; antigravity treadmill (ATG), stationary cycle (SC), and static stretching (SS) on anaerobic capacity, blood lactate, and psychological mood states (POMS). METHODS: Within this matched cross-over designed study, twelve healthy aerobically trained males aged 21.25 ± 2.3 years completed an 18.25 mile time trial performed by stationary cycling. Immediately following the endurance bout on the Computrainer, participants recovered at approximately 40% V̇o2max for 30 minutes on the ATG, SC, or SS groups based on random assignment (V̇o2 max (ml·kg−1·min−1) (53.71 ± 6.28). After a two week recovery period, participants repeated the endurance cycling bout followed by one of the two remaining recovery methods. The process was repeated an additional time as participants completed the final designated recovery method. After the respective recovery method was complete each participants anaerobic capacity (30 second Wingate) was measured to compare the effectiveness of each experimental method. RESULTS: Data (p<.05) are presented as means ± standard deviation for ATG, SC and SS groups respectively. ANOVA with Repeated Measures reveled no statistical significance between recovery methods regarding peak power (watts), (baseline, 1323 ± 322.89), (1371.83 ± 364.08, 1411.08 ± 355.36, 1430.83 ± 428.64), mean power (watts), (baseline, 713 ± 114.19), (707.67 ± 115.82, 705.33 ± 127.55, 718.50 ± 125.71), time to peak (sec), (baseline, 4.68 ± 0.83), (4.59 ± 0.70, 4.38 ± 0.53, 4.43 ± 0.49), rate to fatigue (watt/sec), (baseline, 36.17 ± 12.54), (38.72 ± 12.80, 40.15 ± 12.31, 40.71 ± 15.48) respectively; psychological mood states (vigor, tension, depression, anger fatigue, confusion) (baseline, 13.82 ± 15.66; T2, Post (6.82 ± 20.41, 5.91 ± 14.82, 6.36 ± 17.79); T4, (10.82 ± 27.30, 0.82 ± 13.72, 5.73 ± 18.50) or lactate (mmol) overall from 8 time points, (baseline 1.95 ± 1.21, 1.61 ± 0.81, 1.59 ± .70). However, a significant main effect for time for lactate (p = 0.010) was detected with subsequent pairwise analysis revealing a significant increase from immediately post-exercise (6.94 ± 4.83, 7.19 ± 4.72, 5.31 ± 2.41) to 5 minutes after (4.56 ± 4.36, 5.23 ± 4.44, 4.04 ± 2.14) the endurance bout (p = 0.008). CONCLUSIONS: Following an acute bout of endurance cycling, no significant differences were noted between recovery methods on physiological performance, blood lactate or psychological mood state characteristics. PRACTICAL APPLICATIONS: After a training session or following competition, it is the goal of an athlete to be able to train or compete at full capacity during subsequent exercise endeavors. For this reason, recovery is regarded as an essential element of training and performance. While minimal differences were noted in this study between select recovery methods, further research is warranted that includes individualized recovery modalities to create balances between the stresses of training and competition. Anti-gravity Treadmill provided by Alter-G, Inc.
Objective Commercial weight loss programs offer consumers a pre‐programmed means of managing weight. However, such programs differ in dietary advice and physical activity recommendations. The aim of this investigation was compare the Curves ® Complete 90‐day Challenge (CC), Weight Watchers ® Points Plus (WW), Jenny Craig ® At Home (JC), and Nutrisystem ® Advance Select™ (NS) on metabolic syndrome (MetS) and weight loss. Methods We examined 133 sedentary overweight women (47±11 yr, 86±14 kg, 35.4±6 kg/m 2 ) randomized into CC (n=29), WW (n=29), JC (n=27), NS (n=28), or control (n=20) for 12‐wks. Body mass and MetS were obtained at baseline and follow‐up (12 w). The primary outcome was MetS expressed as a categorical variable and summed z‐score (zMetS) as a continuous variable. Secondary outcomes included total caloric intake, body mass, respective anthropometry and measured physical activity (PA). Data were analyzed using a chi‐square and general linear model covaried for age and prevalence of MetS at baseline. Data are mean ± SD and mean change ± 95% CI when applicable. Results We observed significant reductions in total energy intake for all treatment groups except Control (−103 kcal, 95% CI, −277, 70): CC (−413 kcal, 95% CI, −573, −254), WW (−531 kcals, 95% CI, −675, −387), JC (−604 kcal, 95% CI, −753, −455), NS (−631 kcal, 95% CI, −778, −485). While post‐hoc analysis showed JC and NS to be greater than CC, weight loss was similar for all groups (−4.0 ± 4.2 kg). At baseline, the prevalence of MetS was: CC (35%), WW (31%), JC (37%), NS (39%) and control (45%). At follow‐up we observed a significant trend (p=0.008) in reduction of MetS prevalence such that CC (14%) and WW (28%) was significantly lower than JC (42%), NS (50%) and control (55%); however, WW was not significantly different than JC, NS, or control. When expressed as zMetS, only the CC group demonstrated a significant reduction in zMetS (−0.11, 95% CI −0.21, −0.004) vs. WW (−0.89, 95% CI −0.18, 0.02), JC (−0.05, 95% CI −0.16, −.06), NS (−0.06, 95% CI −0.16, 0.05) and control (−0.05, 95% CI, −0.18, 0.07). Other than exercise contained within the CC program, no significant changes were otherwise noted in total PA for any treatment group: CC (4645 MET min/week; 95% CI, −1638, 10929), Weight Watchers (−3361 MET min/week; 95% CI, 3208, 2988), Jenny Craig (−448 MET min/week; 95% CI, −6949, 6053), Nutrisystem (−967 MET min/week; 95% CI, −7401, 5468) or Control (5128 MET min/week; 95% CI, −2529, 12785). Conclusions Notwithstanding the minor differences in energy intake favoring JC and NS, each program demonstrated similar amounts of weight loss. However, a significant reduction in MetS was demonstrated only in CC and WW via categorical analysis and CC via zMetS. Thus, despite recommendations by each program to increase PA, the program including a structured fitness routine in conjunction with diet exhibited the greatest impact on changes in MetS. Support or Funding Information Curves International
0533 PURPOSE: To examine the effects of the Curves fitness and diet program on muscular strength, muscular endurance, and maximal aerobic capacity. METHODS: 123 sedentary women (38.7 ± 8 yr; 93.2 ± 19 kg; 44.8 ± 4.8% body fat) participated in a 14- wk exercise and diet program. Subjects were randomly assigned to an exercise and no diet group (END); an exercise and high calorie mixed diet (2,600 kcals/d for 2 wks at 55% C, 15% P, 30% F; 8 wks at 40% C, 30% P, 30% F; 4 wks at 55% C, 15% P, 30% F) group (HCD); or, a low calorie high carbohydrate (HCHO), high protein (HP), or very high protein (VHP) diet group. Subjects consumed 1,200 kcal/d for 2-wks and 1,600 kcal/d for 8 wks. Subjects then ingested 2,600 kcal/d and 1,200 kcal/d diet at 3/2, 3/2, 5/2, & 10/2 day intervals in an attempt to maintain weight loss. Diets were standardized with 30% dietary fat with carbohydrate intake ranging from 40–55% on the HCD and HCO diets and protein intake ranging from 50–63% on the HP and VHP diets. Subjects participated in a supervised 30-min resistance training circuit program combined with calisthenic exercises 3-d per week. At 0, 10, and 14 weeks, subjects performed 1RM bench press and leg press, 80% of 1RM maximal repetition tests on the bench press and leg press, and a maximal cardiopulmonary exercise test. Repeated measures ANOVA results are presented as means ± SD from baseline. RESULTS: Training significantly increased bench press 1RM (2.37 ± 3.8 kg, p<0.006; 0.04 ± 0.04 kg/kg, p<0.001) and leg press 1RM (15.5 ± 38 kg, p<0.002; 0.27 ± 0.39 kg/kg, p<0.001) [10–15% gain in strength]. Bench press lifting volume (80% weight × repetitions) was unchanged (9.1 ± 126 kg, p = 0.20; 0.3 ± 1.4 kg/kg, p = 0.60). However, significant interactions (p<0.05) were observed indicating the END group experienced greater gains in bench press lifting volume. Leg press lifting volume significantly increased in all groups (325 ± 1,521 kg, p = 0.03; 4.1 ± 14 kg/kg, p = 0.006) with no significant differences among groups. Relative maximal oxygen uptake was significantly increased in all groups by about 7% (1.6 ± 3.5 ml/kg/min, p<0.002) primarily due to a significant weight loss. Resting heart (−4.2 ± 14.0 bpm, p<0.01), systolic blood pressure (−3.2 ± 13 mmHg, p<0.001), and diastolic blood pressure (−2.1 ± 10 mmHg, p<0.03) decreased. CONCLUSIONS: The Curves fitness program promotes increases in muscular strength, muscular endurance, and maximal aerobic capacity while decreasing resting heart rate and blood pressure. These findings indicate that this program appears to be an effective and appropriate level exercise program for this population.
Resistance training and maintenance of a higher protein diet have been recommended to help older individuals maintain muscle mass. This study examined whether adherence to a higher protein diet while participating in a resistance-based exercise program promoted more favorable changes in body composition, markers of health, and/or functional capacity in older females in comparison to following a traditional higher carbohydrate diet or exercise training alone with no diet intervention. In total, 54 overweight and obese females (65.9 ± 4.7 years; 78.7 ± 11 kg, 30.5 ± 4.1 kg/m2, 43.5 ± 3.6% fat) were randomly assigned to an exercise-only group (E), an exercise plus hypo-energetic higher carbohydrate (HC) diet, or a higher protein diet (HP) diet. Participants followed their respective diet plans and performed a supervised 30-min circuit-style resistance exercise program 3 d/wk. Participants were tested at 0, 10, and 14 weeks. Data were analyzed using univariate, multivariate, and repeated measures general linear model (GLM) statistics as well as one-way analysis of variance (ANOVA) of changes from baseline with [95% confidence intervals]. Results revealed that after 14 weeks, participants in the HP group experienced significantly greater reductions in weight (E −1.3 ± 2.3, [−2.4, −0.2]; HC −3.0 ± 3.1 [−4.5, −1.5]; HP −4.8 ± 3.2, [−6.4, −3.1]%, p = 0.003), fat mass (E −2.7 ± 3.8, [−4.6, −0.9]; HC −5.9 ± 4.2 [−8.0, −3.9]; HP −10.2 ± 5.8 [−13.2, –7.2%], p < 0.001), and body fat percentage (E −2.0 ± 3.5 [−3.7, −0.3]; HC −4.3 ± 3.2 [−5.9, −2.8]; HP −6.3 ± 3.5 [−8.1, −4.5] %, p = 0.002) with no significant reductions in fat-free mass or resting energy expenditure over time or among groups. Significant differences were observed in leptin (E −1.8 ± 34 [−18, 14]; HC 43.8 ± 55 [CI 16, 71]; HP −26.5 ± 70 [−63, −9.6] ng/mL, p = 0.001) and adiponectin (E 43.1 ± 76.2 [6.3, 79.8]; HC −27.9 ± 33.4 [−44.5, −11.3]; HP 52.3 ± 79 [11.9, 92.8] µg/mL, p = 0.001). All groups experienced significant improvements in muscular strength, muscular endurance, aerobic capacity, markers of balance and functional capacity, and several markers of health. These findings indicate that a higher protein diet while participating in a resistance-based exercise program promoted more favorable changes in body composition compared to a higher carbohydrate diet in older females.
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