No Time to Get Fit? Think Again. Just 1 Minute of Intense Exercise Produces Significant Health Benefits: McMaster University

new study

    

Posted on April 27, 2016 by Stone Hearth News

   

 

 

Newswise — Researchers at McMaster University have found that a single minute of very intense exercise produces health benefits similar to longer, traditional endurance training.

The findings put to rest the common excuse for not getting in shape: there is not enough time.
“This is a very time-efficient workout strategy,” says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study. “Brief bursts of intense exercise are remarkably effective.”
Scientists set out to determine how sprint interval training (SIT) compared to moderate-intensity continuous training (MICT), as recommended in public health guidelines. They examined key health indicators including cardiorespiratory fitness and insulin sensitivity, a measure of how the body regulates blood sugar.

A total of 27 sedentary men were recruited and assigned to perform three weekly sessions of either intense or moderate training for 12 weeks, or to a control group that did not exercise).

The McMaster team has previously shown that the SIT protocol, which involved three 20-second ‘all-out’ cycle sprints, was effective for boosting fitness. The workout totalled just 10 minutes, including a 2-minute warm-up and 3-minute cool down, and two minutes of easy cycling for recovery between the hard sprints.

The new study compared the SIT protocol with a group who performed 45 minutes of continuous cycling at a moderate pace, plus the same warm-up and cool down. After 12 weeks of training, the results were remarkably similar, even though the MICT protocol involved five times as much exercise and a five-fold greater time commitment.

“Most people cite ‘lack of time’ as the main reason for not being active”, according to Gibala. “Our study shows that an interval-based approach can be more efficient — you can get health and fitness benefits comparable to the traditional approach, in less time.”

Gibala, who has studied has been studying interval training for more than a decade. O, was the first researcher to show that a few minutes per week of intense exercise produced benefits similar to longer, continuous workouts. Over time, his team has experimented with different protocols in an effort to identify the most time-efficient exercise strategies.

“The basic principles apply to many forms of exercise,” he says. “Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. The health benefits are significant.”
The findings are published online in the journal PLOS ONE.

A complete copy of the study can be found at http://www.dx.plos.org/10.1371/journal.pone.0154075

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Rotator cuff related shoulder pain: Assessment, management and uncertainties

 

Posted on April 17, 2016 by Stone Hearth News

 

Man Ther. 2016 Mar 26. pii: S1356-689X(16)00040-0. doi: 10.1016/j.math.2016.03.009. [Epub ahead of print]

Rotator cuff related shoulder pain: Assessment, management anduncertainties.

Lewis J1.

Author information

1Department of Allied Health Professions and Midwifery, School of Health and Social Work, Wright Building, College Lane Campus, University of Hertfordshire, Hatfield AL10 9AB, Hertfordshire, UK. Electronic address: jeremy.lewis@LondonShoulderClinic.com.

Abstract

INTRODUCTION:

Rotator cuff related shoulder pain (RCRSP) is an over-arching term that encompasses a spectrum of shoulder conditions including; subacromial pain (impingement) syndrome, rotator cuff tendinopathy, and symptomatic partial and full thickness rotator cuff tears. For those diagnosed with RCRSP one aim of treatment is to achieve symptom free shoulder movement and function. Findings from published high quality research investigations suggest that a graduated and well-constructed exercise approach confers at least equivalent benefit as that derived from surgery for; subacromial pain (impingement) syndrome, rotator cuff tendinopathy, partial thickness rotator cuff (RC) tears and atraumatic full thickness rotator cuff tears. However considerable deficits in our understanding of RCRSP persist. These include; (i) cause and source of symptoms, (ii) establishing a definitive diagnosis, (iii) establishing the epidemiology of symptomatic RCRSP, (iv) knowing which tissues or systems to target intervention, and (v) which interventions are most effective.

PURPOSE:

The aim of this masterclass is to address a number of these areas of uncertainty and it will focus on; (i) RC function, (ii) symptoms, (iii) aetiology, (iv) assessment and management, (v) imaging, and (vi) uncertainties associated with surgery.

IMPLICATIONS:

Although people experiencing RCRSP should derive considerable confidence that exercise therapy is associated with successful outcomes that are comparable to surgery, outcomes may be incomplete and associated with persisting and recurring symptoms. This underpins the need for ongoing research to; better understand the aetiology, improve methods of assessment and management, and eventually prevent these conditions.
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Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day

 

Posted on April 16, 2016 by Stone Hearth News

 

PLoS One. 2016 Apr 14;11(4):e0153229. doi: 10.1371/journal.pone.0153229. eCollection 2016.

Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day.

Rustad PI1, Sailer M2, Cumming KT1, Jeppesen PB3, Kolnes KJ1, Sollie O1, Franch J4, Ivy JL5, Daniel H2, Jensen J1,6.

Author information

1Department of Physical Performance, Norwegian School of Sport Sciences, P.O. Box 4014 Ullevål Stadion, N-0806 Oslo, Norway.
2ZIEL Institute for Food and Health, Technische Universiät München, Munich, Germany.
3Department of Endocrinology and Internal Medicine, Aarhus University Hospital, Aarhus University, Aarhus, Denmark.
4Department of Health Science and Technology, Aalborg University, Ålborg, Denmark.
5Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, University of Texas at Austin, Austin, United States of America.
6Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.

Abstract

Intake of protein immediately after exercise stimulates protein synthesis but improved recovery of performance is not consistently observed.

The primary aim of the present study was to compare performance 18 h after exhaustive cycling in a randomized diet-controlled study (175 kJ·kg-1 during 18 h) when subjects were supplemented with protein plus carbohydrate or carbohydrate only in a 2-h window starting immediately after exhaustive cycling.

The second aim was to investigate the effect of no nutrition during the first 2 h and low total energy intake (113 kJ·kg-1 during 18 h) on performance when protein intake was similar.

Eight endurance-trained subjects cycled at 237±6 Watt (~72% VO2max) until exhaustion (TTE) on three occasions, and supplemented with 1.2 g carbohydrate·kg-1·h-1 (CHO), 0.8 g carbohydrate + 0.4 g protein·kg-1·h-1 (CHO+PRO) or placebo without energy (PLA).

Intake of CHO+PROT increased plasma glucose, insulin, and branch chained amino acids, whereas CHO only increased glucose and insulin.

Eighteen hours later, subjects performed another TTE at 237±6 Watt. TTE was increased after intake of CHO+PROT compared to CHO (63.5±4.4 vs 49.8±5.4 min; p<0.05). PLA reduced TTE to 42.8±5.1 min (p<0.05). PLA reduced TTE to 42.8±5.1 min (p<0.05 vs CHO). Nitrogen balance was positive in CHO+PROT, and negative in CHO and PLA.

In conclusion, performance was higher 18 h after exhaustive cycling with intake of CHO+PROT compared to an isocaloric amount of carbohydrate during the first 2 h post exercise. Intake of a similar amount of protein but less carbohydrate during the 18 h recovery period reduced performance.
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Running mechanics are not affected by chronic altitude training in elite distance runners

 

Posted on April 16, 2016 by Stone Hearth News

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Int J Sports Physiol Perform. 2016 Apr 15. [Epub ahead of print]

Live High – Train Low Altitude Training Does Not Alter Running Mechanics in Elite Distance Runners.

Stickford AS1, Wilhite DP, Chapman RF.

Author information

1Department of Health and Exercise Science, Appalachian State University, Boone, NC.

Abstract

Investigations into ventilatory, metabolic, and hematological changes with altitude training have been completed; however, there is a lack of research exploring potential gait kinematic changes after altitude training, despite a common complaint among athletes being a lack of leg “turnover” upon return from altitude training.

PURPOSE:

To determine if select kinematic variables changed in a group of elite distance runners after 4wks of altitude training.

METHODS:

Six elite male distance runners completed a 28d altitude training intervention in Flagstaff, Arizona (2150m), following a modified “live high – train low” model, wherein higher intensity runs were performed at lower altitudes (945-1150m) and low-intensity sessions were completed at higher altitudes (1950-2850m). Gait parameters were measured 2-9d prior to departure to altitude and 1-2d after returning to sea-level at running speeds from 300 to 360 m·min-1.

RESULTS:

No differences were found in ground contact time, swing time, stride length, or stride frequency after altitude training (p>0.05).

CONCLUSIONS:

Running mechanics are not affected by chronic altitude training in elite distance runners. The data suggest that either: a) chronic training at altitude truly has no effect on running mechanics, or b) completing the live high – train low model of altitude training, where higher velocity workouts are completed at lower elevations, mitigates any negative mechanical adaptations that may be associated with chronic training at slower speeds.

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Books about altitude training

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Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance.

Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance. Loenneke JP1, Loprinzi PD2, Murphy CH3, Phillips SM3.

Clin Nutr. 2016 Apr 7. pii: S0261-5614(16)30018-8. doi: 10.1016/j.clnu.2016.04.002. [Epub ahead of print]

Abstract
BACKGROUND:
It has been hypothesized that for older adults evenly distributing consumption of protein at 30-40 g per meal throughout the day may result in more favorable retention of lean mass and muscular strength. Such a thesis has not, to our knowledge, been tested outside of short-term studies or acute measures of muscle protein synthesis.

AIMS:
To examine whether the number of times an individual consumed a minimum of 30 g of protein at a meal is associated with leg lean mass and knee extensor strength.

METHODS:
Data from the 1999-2002 NHANES were used, with 1081 adults (50-85 y) constituting the analytic sample. A "multiple pass" 24-h dietary interview format was used to collect detailed information about the participants' dietary intake. Knee extensor strength was assessed objectively using the Kin Com MP dynamometer. Leg lean mass was estimated from whole-body dual-energy X-ray absorptiometry (DXA) scans.

RESULTS:
Participants with 1 vs. 0 (βadjusted = 23.6, p = 0.002) and 2 vs. 0 (βadjusted = 51.1, p = 0.001) meals of ≥30 g protein/meal had greater strength and leg lean mass (1 vs. 0, βadjusted = 1160, p < 0.05 and 2 vs. 0, βadjusted = 2389, p < 0.05). The association of protein frequency with leg lean mass and strength plateaued at ∼45 g protein/meal for those consuming 2 vs. 0 meals above the evaluated protein/meal threshold. However, for those with only 1 meal at or above the evaluated threshold, the response plateaued at 30 g/meal. Leg lean mass mediated the relationship between protein frequency and strength, with the proportion of the total effect mediated being 64%.

CONCLUSIONS:
We found that more frequent consumption of meals containing between 30 and 45 g protein/meal produced the greatest association with leg lean mass and strength. Thus, the consumption of 1-2 daily meals with protein content from 30 to 45 g may be an important strategy for increasing and/or maintaining lean body mass and muscle strength with aging.

Copyright © 2016 Elsevier Ltd and European Society for Clinical Nutrition and Metabolism. All rights reserved.
KEYWORDS:
Epidemiology; Muscle mass; Muscle strength; Protein distribution; Sarcopenia

Exercise counteracts sitting time: BMC Public Health

 

Posted on April 5, 2016 by Stone Hearth News

 

Office workers can stave off health problems associated with sitting down all day by regularly exercising, a new study has found.

Being physically active may offset some of the deleterious consequences of spending large amounts of time not being active, the paper published in BMC Public Health has revealed.
The study further emphasises the importance of physical activity in the promotion and maintenance of health.

In contrast, people described as ‘couch potatoes’ are putting their health at risk by spending too much time sat down and not exercising, the paper said. Low sedentary (sitting) time in the absence of physical activity is associated with higher HDL (good) cholesterol levels.

Sedentary behaviour is defined as habitual sitting time. Higher levels of sedentary behaviour are associated with worse health, whereas higher levels of physical activity are associated with better health. However, the extent to which the combination of these behaviours influence health is less well-known.

The aim of this study was to examine the associations of four categories of physical activity and sedentary time compared with markers of diabetes and heart disease.
The researchers used data from the 2008 Health Survey to paint a nationally representative sample of English adults.

They grouped people into the following categories, including the physically active (those meeting the recommended guidelines for physical activity) and low sedentary ‘busy bees’, the physically active and high sedentary ‘sedentary exercisers’, the physically inactive (those not meeting the recommended guidelines for physical activity) and low sedentary ‘light movers’ and physically inactive and high sedentary ‘couch potatoes’.

Lead researcher Dr Thomas Yates, from the Leicester Diabetes Centre and the University of Leicester, concluded: “We demonstrate that in comparison to adults who are physically inactive with high sedentary time, those who are physically active have a more desirable health profile across multiple cardiometabolic markers even when combined with high sedentary time. In contrast, low sedentary time in the absence of physical activity is associated with higher HDL-cholesterol levels.
“By suggesting that being physically active may offset some of the deleterious consequences of routinely engaging in high levels of sedentary behaviour, this study further emphasises the importance of physical activity in the promotion and maintenance of health.

“However, given the observational design, the relative magnitude of effect of physical activity and sedentary behaviour on health needs further examination through experimental or intervention level research.”

University of Leicester researcher Kishan Bakrania, who also worked on the study, added: “This research is significant because it demonstrates yet again why physical activity and exercise is so important. It shows that people who spend large amounts of time not moving either through work, leisure or lifestyle can counteract some of the negative effects of sedentary behaviour by regularly exercising.”

The Leicester Diabetes Centre is an international centre of excellence in diabetes research, education and innovation led by Professor Melanie Davies and Professor Kamlesh Khunti. The centre is a partnership between the University Hospitals of Leicester NHS Trust and the University of Leicester.

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To view the paper, visit: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-2694-9.
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Protein-rich diet tied to improved physical function during weight loss

 

Posted on April 5, 2016 by Stone Hearth News

 CENTENNIAL, CO (April 4, 2016) – New research published in the Journal of Gerontology: Medical Sciences shows that eating more protein from foods like lean beef, as part of a reduced-calorie diet, can help obese older adults with limited ability to exercise to lose weight and increase physical function. This new research, supported by the Beef Checkoff, contributes to the growing body of evidence that shows lean beef and other high-quality protein foods are beneficial for health, including overweight and obese people looking to reduce weight.

Obesity in older adults contributes to negative health outcomes, leading to a potential loss of independence due to reduced muscle strength and limited ability to perform activities of daily living. Duke University Medical Center researchers Drs. Connie Bales and Kathryn Porter Starr hypothesized that enhancing the quantity and quality of dietary protein at each meal during a weight loss intervention would help protect muscle mass and improve balance, lower-body strength and walking speed in obese older adults with functional limitations.

“Until recently, weight-loss regimens were not recommended for obese older adults due to concerns about further loss of muscle mass, especially in those who could not exercise,” says Bales. “While more recent research shows that engaging in exercise may preserve lean mass in obese older adults, we wanted to look at an intervention that would allow these individuals to start losing weight without exercise to account for functional impairments that may make regular exercise difficult.”

In the study, those who ate a reduced-calorie diet higher in high-quality lean protein had greater gains in physical function measured by balance, lower body strength and walking speed, compared to those who ate a diet lower in protein. Although the increase in overall dietary protein was modest between the two groups (1.2 vs. 0.8 grams of protein per kilogram of body weight per day), improvements in function were significantly higher in the protein group. The higher protein diet included at least 30 grams of lean, high-quality protein like beef (e.g. Lean Ground Beef, Deli Roast Beef and Flank Steak), along with other lean meats and poultry, low fat dairy foods and eggs at breakfast, lunch and dinner.

“High-quality protein like lean beef has unique benefits for health,” says Shalene McNeill, PhD, RD, National Cattlemen’s Beef Association, a contractor to the Beef Checkoff. “A substantial body of evidence shows the nutrients in beef, such as protein, can help satisfy hunger and maintain a healthy weight and build and maintain muscle. Beef is an important source of nutrients, including iron, zinc and B-vitamins, for optimal health.”
Although more research is needed, results from this study are encouraging and support the idea that protein-enhanced meals, as part of a reduced-calorie diet, can foster improvements in physical function during periods of weight loss in obese older adults.

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About The Beef Checkoff
The Beef Checkoff Program was established as part of the 1985 Farm Bill. The checkoff assesses $1 per head on the sale of live domestic and imported cattle, in addition to a comparable assessment on imported beef and beef products. States retain up to 50 cents on the dollar and forward the other 50 cents per head to the Cattlemen’s Beef Promotion and Research Board, which administers the national checkoff program, subject to USDA approval.
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New torn ACL fix

 

Posted on April 5, 2016 by Stone Hearth News

 

According to the American Academy of Orthopaedic Surgeons, a torn anterior cruciate ligament, or ACL, is one of the most common knee injuries. Approximately 200,000 Americans experience a torn ACL each year, and more than half undergo surgical repairs. Now, researchers at the University of Missouri School of Medicine have developed a model to show that a newer surgical technique results in a stronger, more natural ACL repair.

“The knee is a complex joint supported by four main ligaments,” said James Cook, D.V.M., Ph.D., director of the Division of Research at MU Health Care’s Missouri Orthopaedic Institute and senior author of the study. “Of these four ligaments, the ACL is most prone to injury. The key to a successful repair is for the graft to integrate, or grow into the bones of the joint just like a normal ACL. We developed a research model that for the first time allowed us to compare the level of healing achieved by different surgical methods to determine the best option for graft integration.”

With traditional ACL repair, surgeons create a tunnel in the upper and lower bones of the knee joint. Each end of the graft is secured to the sides of these tunnels using screws to press the new ligament against the tunnel walls. The traditional method secures the graft to the bones during the healing process, allowing the new ligament to attach and function as an ACL replacement.
“The traditional repair does provide stability and allows the new graft to grow to bone,” said Cook, who also serves as the William C. Allen Endowed Professor for Orthopaedic Surgery at the MU School of Medicine and director of the Mizzou BioJoint Center. “However, the graft-to-bone attachment with this method is more like a spot weld, rather than a fully integrated repair. Additionally, the press-fit mechanism of the screws can cause cell and tissue damage in the new graft. Both of these issues result in a repair that may be prone to failure.”
Using a canine model developed by the researchers, the team compared the traditional method with a newer suspensory fixation repair.

“With the newer suspensory system, sutures pull the graft into sockets created in the two bones,” Cook said. “The sutures are secured to a button on the surface of the bones to hold the graft in place. With this method, the graft fills the entire socket like a potted plant, allowing the graft the best opportunity to fully integrate into the bone like a normal ligament. The suspensory method also reduces cell and tissue damage to the graft.”

The researchers found that only four of the six dogs treated with the traditional screw fixation method achieved full functional healing, and none of the grafts fully integrated into the bones like a native ligament. Of the dogs treated with the newer suspensory system, all six achieved functional and natural healing.

“Using our research model, we were able to validate that the suspensory fixation method is not only stronger in terms of securing the graft initially, but also results in more natural healing,” Cook said. “This newer method provides the best option for achieving graft-to-bone integration, and may allow patients to return to a more active lifestyle with a new ACL that is less likely to fail.”

The study, “Suspensory Versus Interference Screw Fixation for Arthroscopic Anterior Cruciate Ligament Reconstruction in a Translational Large-Animal Model,” recently was published in The Journal of Arthroscopic & Related Surgery.
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Few children get 60 minutes of vigorous physical activity daily: Tufts

 

Posted on April 5, 2016 by Stone Hearth News

 

BOSTON (April 5, 2016)– Children are far from meeting national guidelines for physical activity, and girls are at greatest risk of falling short of recommendations according to a study measuring the physical activity of 453 schoolchildren in Massachusetts during a one-week period. Led by researchers at Tufts University School of Medicine and the Friedman School of Nutrition Science and Policy at Tufts University, the study examined children’s activity patterns during school-time and out-of-school, compared to national recommendations.

The Physical Activity Guidelines for Americans recommend that school-age children get at least 60 minutes of moderate-to-vigorous physical activity (MVPA) every day and the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine (formerly the Institute of Medicine) recommends that 30 minutes of this activity occur during the school day. The researchers studied physical activity among children in grades three through five, not only during the school day, but also after school and on weekends to determine when children were more or less active. Measurements of the children’s physical activity were taken from accelerometers worn for seven consecutive days during all waking hours. Notably, the study included a representative sample of children across several school districts in Massachusetts with 30 percent of the study participants being overweight or obese.

Researchers found that across the entire sample of 453 children, only 15 percent achieved 60 minutes of daily MVPA and even fewer, 8 percent, met the HMD recommendation of 30 minutes of MVPA during school. The greatest disparity was between boys and girls, with girls being far less likely than boys to meet both of these guidelines, with only 8 percent and 2 percent meeting total daily- and school-time recommendations respectively. As compared to normal or underweight children, overweight and obese children were also less active overall and achieved fewer minutes of MVPA during school, out-of-school, and on weekends.

“We thought that the school day would offer a protective effect where there would be few differences in activity levels between boys and girls and children in different weight categories during the school day as compared to weekends and out-of-school time. Instead, we found that girls and overweight children were less active for all measured segments, including during the school day,” Kristie Hubbard, Ph.D., M.P.H, R.D., first and corresponding author on the study and an adjunct instructor in the department of public health and community medicine at Tufts University School of Medicine, said,

Understanding children’s patterns of physical activity throughout the week can assist researchers to recommend policies and programs that increase activity levels in the settings where children live, learn, and play. The authors note that schools are uniquely positioned to encourage millions of children to increase physical activity and reduce the prevalence of obesity.
“We have to find ways to increase activity levels, especially given that few states mandate and provide opportunities for children to achieve the HMD’s recommendation of 30 minutes of school-time moderate-to-vigorous physical activity. In fact, many schools are cutting back on and even eliminating physical education and recess time,” said Jennifer Sacheck, Ph.D., the study’s senior author and an associate professor at the Friedman School of Nutrition Science and Policy at Tufts University,

The majority of a child’s day is spent in sedentary and light physical activities (LPA) with LPA contributing the greatest amount to total activity levels. Importantly, the researchers found that LPA decreased with increasing grade level and girls were similar to boys on weekends and during out-of-school hours, but were significantly lower than boys during the school-day. This school-time disparity in LPA was not seen between normal weight and overweight/obese children.
Sacheck continued, “We need to also continue to create opportunities for LPA during school-time and recognize that a distinct disparity exists for girls for not only MVPA, but also LPA during the school-day which is not apparent during out-of-school time. Clearly, schools need to be aware of this disparity and should focus on increasing all intensities of physical activity equally for all children across the school-day.”

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Additional authors are Christina D. Economos, Ph.D., associate professor at the Friedman School of Nutrition Science and Policy at Tufts University and vice chair of ChildhoodObesity180; Peter Bakun, B.S., senior statistical programmer at the Friedman School of Nutrition Science and Policy at Tufts University; Rebecca Boulos, Ph.D., M.P.H., assistant clinical professor in the School of Community and Population Health at the University of New England; Kenneth Chui, Ph.D., M.P.H., assistant professor in Public Health and Community Medicine at Tufts University School of Medicine; Megan P. Mueller, M.P.H., New Balance doctoral fellow at the Friedman School of Nutrition Science and Policy at Tufts University; and Katie Smith, M.P.H., formerly a program administrator at ChildObesity180 at Tufts University.

Hubbard, K.; Economos, C.D.; Bakun, P.; Boulos, R.; Chui, K.; Mueller, M.P.; Smith, K.; and Sacheck, J. (2015). Disparities in moderate-to-vigorous physical activity among girls and overweight and obese schoolchildren during school- and out-of-school time. International Journal of Behavioral Nutrition and Physical Activity. DOI: 10.1186/s12966-016-0358-x
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