There were 16 men included in the study, of which 7 were randomly assigned to a group that consumed 750 mg of PA, and 9 were assigned to a placebo group that took 750 mg of rice flour. The timing of supplementation was not controlled, and each subject was provided a 36 gram amino acid collagen protein blend that was mixed in a 500 ml commercial sports drink for post workout protein ingestion.¹

Each subject was tested prior to and after 8 weeks of supplementation. In the testing session the participant’s 1-rep max for the squat and bench press were determined. The testing sessions were also used to measure body composition. Muscle thickness was measured in the vastus lateralis (quadricep) of the dominant leg of each participant. The resistance training routine was the same for each participant – a 4-day per week split routine, which required each exercise to be performed with 70% of 1-rep max for all exercises.²

The results of the study showed that those who supplemented PA during the 8-week period experienced a 12.7% increase in squat strength, and a 2.6% increase in lean body mass. Those who received the placebo showed a 9.3% improvement in squat strength and a 0.1% change in lean body mass.³

It appears the combination of resistance training and PA supplementation can in fact increase strength and significantly improve lean mass gain. This is the first study to examine the efficacy of PA on enhancing strength and muscle growth. This particular study indicated that daily supplementation of 750 mg PA is effective at increasing lower body strength and lean body mass.

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The study included 7 low-handicap players who each completed golf-specific motor and cognitive performance tasks, which included hitting 30 golf balls. Each participant warmed up with at least 10 swings before the start of the trial. Each participant was randomly given a 9, 7, or 5-iron to hit the ball at the designated targets. Their golf-cognitive ability was assessed by using distance judgment. Each participant was randomly shown 30 golf location images, and they were asked to estimate the distance to the position.¹

These trials were first performed in a hydrated condition. Seven days later, the subjects performed the same tasks after they had been restricted from fluids for 12 hours, and reached a dehydrated state. Dehydration was controlled and monitored through body mass change as well as urine color.

The results of the study showed that mild dehydration significantly impaired motor performance (which was measured via shot distance and off-target accuracy). Cognitive performance, which was measured through judgment, was also significantly impaired when dehydrated. The results of this study are consistent with previous research that shows mild dehydration significantly impairs cognitive-motor task performance.²

While this study revealed similar results to previous research, it was the first to show that mild dehydration can impair distance, accuracy, and distance judgment during golf performance. These findings reiterate the importance of staying hydrated from a performance standpoint, not only while playing a sport such as golf, but in other sports as well. The next time you partake in your favorite sporting event, be sure to have plenty of water around, or something similar that adequately hydrates your body and quenches your thirst.

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The study participants performed exercise tests on both land-based and water-based cycling machines, or ergocycles. When performing the exercises in the water, the water was up to chest level. Every minute the cycling intensity was increased until participants reached exhaustion.¹

The results of the study indicated that those who used the underwater ergocycle had just about the equivalent workout to those who used the standard stationary bike. The maximal oxygen consumption from each exercise test was almost the same. Another finding discovered through the study was that the heart rate of the participants in the water was actually a little lower compared to those on land. Dr. Juneau, director of prevention at the Montreal Heart Institute explained the reason for this is because you pump more blood each time the heart beats, and you do not need as many heart beats since the pressure of the water on your legs and lower body makes the blood return more effectively to the heart. Juneau points out that this is unique data not thoroughly studied before.²

People often write off exercise due to age, joint problems, or mobility issues but this study shows a viable solution. Although swimming may be a great, low-impact exercise, not everyone can swim. However, Dr. Juneau points out that using an exercise bike in a pool is a great alternative since you still receive the workout benefits and lower stress of moving in the water, which results in a lowered chance of injury.³

While you might not think the underwater aerobics at the YMCA are for you, studies like this show that underwater exercise should not be written off – there are good uses for it, especially as we athletes age. Heart and Stroke Foundation spokesperson Dr. Beth Abramson sums it up nicely when she says, “Even if you have difficulty moving more, there are always solutions, as this study shows.”⁴

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At the beginning of the study, baseline assessments of all participants were made to determine performance level: countermovement jump (body mass normalized peak power), figure-of-8 running test (running time), and 10-meter running velocity test. These same tests were also done at the end of the study so comparisons could be made.¹

Twenty young males participated in the study. Eight of them wore weighted vests 3 days per week for 3 weeks. They wore the vests during the day (excluding sporting activities). The weights of the vests were an average of 5.6% of the body mass of the subject, which ended up being a 4 or 6 kilogram vest. The other 9 participants did not wear the vest, and served as the control group.²

The baseline results in performance were similar, but the analysis of the data indicated that the intervention improved the figure-of-8 running time. On the other hand, normalized peak power and running velocity were unaffected. Ultimately, wearing the weighted vest only resulted in a slight improvement in agility-related performance in young men. Previous studies showed that wearing a weighted vest throughout the day, as well as during training, was an effective way of increasing jump performance.

In conclusion, since the benefit of wearing a weighted vest during the day was slight, wearing the vest only during exercise would probably benefit the most. This particular study proved that wearing a weighted vest throughout the day and not during sporting activities is slightly effective in improving agility only. So if you are looking to increase performance via a weighted vest, it would be best to refrain from wearing it during the day and only suit up when it’s time to train. So basically, don’t be that guy at your desk wearing a weight vest.

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Sixteen students (12 males, 4 females) participated in the study. Each participant had at least 3 months’ experience with free-weight resistance exercises and training to failure. The participants did not engaged in any organized training programs for two months before the study. Each subjects performed three sets of an elbow extension (working the triceps) exercise on a whole body platform, and each set was performed to failure at a resistance of 70% of one-rep max. The platform was set at 50 Hz and the peak-to-peak vibration amplitude measured 2.51 mm. Kinematic parameters of each rep were monitored by linking a rotary encoder to the highest load plate, and average velocity and acceleration, as well as perceived exertion was analyzed throughout the set.¹

There were three conditions in which all of the participants were tested:

1. Acute: exercise was performed during whole body vibration on a vibration platform
2. Residual: the whole body vibration stimulus applied 60 seconds before the exercise
3. Control: exercise was performed on the platform without vibration

The results of the study showed a significant increase in the average velocity of the reps performed for the whole set in the acute effect condition versus the control condition. The average acceleration for reps performed was significantly higher in the acute effect condition compared to the residual effect (increased by 45.3%) and the control condition (increased by 50.4%).²

It was concluded that the positive effect on triceps performance caused by whole body vibration is only achieved when the stimulus is applied during exercise. It is worth noting that whole body vibration applied 60 seconds prior to upper body exercise results in no added benefit. Just as in prior studies, the results of this study were similar in the fact that whole body vibration training was shown to actually enhance performance.

What do you think? Do you see any use for this sort of training in your programming, or is it just a fitness fad?

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Researchers for this study analyzed data from the 1999-2004 National Health and Nutrition Examination Survey, which is a study of health risk factors. The responses to the survey were analyzed to see if there was a correlation between lifting weights and metabolic syndrome. There were 5,618 American adults who provided blood samples for analysis. Of those only 8.8% indicated that they lifted weights. Weight training was approximately twice as common in men as women (11.2% versus 6.3%). It was also more common for the younger generation (under 50 years old) to answer that they lifted weights.¹

There are five risk factors that determine metabolic syndrome. People with at least three of these indicators are considered to have the syndrome:

1. Waist circumference greater than 40 inches for men and 35 inches for women
2. High triglyceride levels
3. Reduced levels of “good” cholesterol or high-density lipoprotein (HDL) cholesterol
4. Elevated blood pressure
5. High glucose levels

The results of the study found there was a lower occurrence of metabolic syndrome amongst the people who reported lifting weights – 24.6% compared to 37.3% in those who did not lift weights. The study also adjusted for demographic factors and determined that lifting weight was associated with a 37% reduction in the odds of having metabolic syndrome.²

Key researchers in the study concluded that lifting weights should be strongly encouraged to people of all ages by exercise professionals. Other recent studies have also linked greater muscle strength and muscle mass to lower rates of metabolic syndrome, which is consistent with the findings in this study, since lifting weights ultimately increases muscle strength and mass.

This study goes to show that although lifting weights may be more popular amongst the younger generation, lifting weights can provide health benefits to people at any age. In combination with other new research that indicates cardio can reduce your risk for both cardiovascular disease and metabolic syndrome, perhaps a sensible approach for all ages includes both strength training and aerobic training.

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The study polled 160 adolescents in grades 7 through 12 at a school in California. It asked them questions about the number of sports they played, their time committed to sports, whether they used a coach, if they participated in strength training, how much sleep they got each night, and how much they enjoyed the athletics in which they were involved. Over a 21-month period, 57% of the athletes sustained injuries that were recorded, and 38% of all athletes suffered multiple injuries.¹

The results of the study indicated that the hours of sleep each student got each night was significantly associated with a decreased likelihood of injury. Student athletes who said they slept less than eight hours per night were significantly more likely to suffer a sports injury. Additionally, the older or higher the grade level of the student, the higher the likelihood of injury (2.3 times greater for each additional grade in school). The study concluded that gender, weeks of participating in sports per year, hours of participation per week, number of sports, strength training, private coaching, and whether or not the athlete enjoyed his/her sport were not significant variables that were associated with injury.²

The lead study author, Matthew Milewski, MD, felt the findings of this study were consistent with similar studies in the past revealing that a lack of sleep can affect cognitive skills and fine motor skills. However, Milewski pointed out this study was the first of its kind to actually focus on the adolescent population. Previous research indicated professional athletes had longer careers when they regularly got enough sleep.³

Milewski admitted that prior to this study, he and researchers had hypothesized that the amount of sports played, year-round play, and increased specialization in sports would be much more significant for injury risk. Instead, “what we found is that the two most important facts were hours of sleep and grade in school.” said Milewski. Milewski also stated the increase in injury risk associated with age might reflect a cumulative risk for injury after playing three or four years. In particular this could be so at the high school level where athletes even a couple years apart are bigger, faster, and stronger.⁴

In conclusion, if you are the parent of an adolescent athlete, one way to improve performance might be far simpler than equipment, practice, or nutrition – just get your teenager to bed on time. Easier said than done, right?

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The study consisted of 20 semi-pro athletes who were divided into 4 groups and performed 4 different training systems:

1. Traditional resistance training alone, where both concentric and eccentric actions were performed with the loading during the concentric phase.
2. Eccentric training alone.
3. Traditional concentric training combined with over-speed exercises.
4. Eccentric training combined with over-speed exercises.

Subjects were tested on 2 consecutive days to determine initial strength, power, and speed. Strength was testing using the back squat, power was measured from their performance on unloaded counter-movement jumps, and speed was measured from 40 meter sprints.1

The study lasted 12 weeks, and each group performed each of the 4 training systems during 3 week training blocks that involved 10 treatment sessions, and 2 testing sessions. The researched targeted changes in areas of strength, counter-movement jump peak power, and 40 meter max running speed. The over-speed exercises performed were assisted counter-movement jumps and downhill running.²

Following the 12 week training period, the data revealed there were improvements in bench press, squat, and peak power in the counter-movement jump. Larger strength increases were noticed as a result of the eccentric training block. Eccentric training with over-speed stimuli proved to be more effective than traditional resistance training in terms of increasing peak power in the counter-movement jump. Eccentric training did not result in any improvement in max running speed, however, the addition of over-speed exercises significantly helped when compared to eccentric training alone.³

In conclusion, this study suggests that eccentric training was more effective than traditional resistance in increasing both upper and lower body strength. The eccentric training block also resulted in greater improvements in counter-movement jump peak power when compared to traditional training. While eccentric training alone may not be effective for increasing speed, the incorporation of over-speed exercises (replacing counter-movement jumps and flat plane sprints with assisted jumps and downhill running) resulted in a transference of strength into max running speed. This study proved that short-term training blocks of eccentric training with an over-speed component can be used to improve lower-body strength, power, and running speed.⁴

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Ten female softball players participated in the study. The players were tested for maximal lower-body strength using their 3RM, and their 1RM was predicted from this using an existing equation. Also, peak force, peak velocity, and peak power were measured during loaded and unloaded jump squats. First base and second base sprint performance, change of direction on dominant and non-dominant sides, aerobic capacity, and muscle architecture characteristics of the vastus lateralis (thigh or quadriceps muscle) including muscle thickness, fascicle length, and pennation angle were also examined. These testing sessions occurred pre, mid and post training, for a total of 20 week before and during season training.¹

The athletes continued with normal training as they would in a typical season, which involved conditioning and speed sessions as well as resistance training sessions, while also participating in normal skills training 2-3 times per week. A major tournament occurred during week 7, and the national tournament in which players peak for was in week 22.²

After analyzing the data, it was found that significant improvements in peak velocity and peak power happened at all jump squat loads (pre to mid-training testing, and pre to post-training testing). There were significant increases in absolute 1RM, relative 1RM, change of direction on non-dominant sides, and second base sprint. The strongest relationship found was the percentage change in vastus lateralis thickness and improvement of first base sprint performance. Other significant relationships were change in fascicle length and second base sprint performance, and percentage change in relative 1RM and change of direction on the dominant side.³

Summarizing the results, it was evident that elite softball players can experience gains in strength, power, and performance while participating in a resistance training program, even during their regular season. Additionally, changes that occur in performance are also associated with changes in muscle architecture. These physiological changes in female softball athletes had not previously been researched and recorded. According to researchers:

The periodized program, involving both a strength-power– and power-strength–emphasized mesocycle, used in this study demonstrates that RT [resistance training] has large benefits of not only maintaining but also improving strength and performance during preseason and in-season training. Therefore, the maintenance of a RT program throughout the in-season training should be considered by coaches and strength and conditioning specialist to be of high importance.⁴

As long as it is well organized and does not interfere with performance, resistance training can be a very beneficial tool for athletes, both in-season, as well as after season.

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Soccer, or football, as it is called most places outside of the United States, is the most popular sport in the world. Soccer is quite physically demanding, and this study on soccer and heart health indicates it could possibly be the best way for people who suffer from hypertension (high blood pressure) to improve their fitness, normalize their blood pressure, and reduce the risk of stroke. New research compiled from the Universities of Exeter and Copenhagen and Gentofte University in Denmark suggest that soccer training prevents cardiovascular disease in middle-aged men with hypertension, and is actually more effective than the advice currently prescribed by doctors.

The study consisted of 33 men who were between the ages of 33 and 54. Each of these men suffered from mild to moderate hypertension. Each subject was randomly placed into one of two groups: one group participated in two 1-hour soccer training sessions each week, whereas the other group (the control group) simply received the usual care from their physician, which included advice about diet and physical activity. The effects on exercise capacity, maximal oxygen uptake, body fat and blood pressure were monitored after three months, and at the end of the trial which lasted for six months.¹

The results of the study revealed that the soccer group experienced a greater reduction in average mean blood pressure than the control group – 10 mmHG reduction compared to 5 mmHG reduction. The soccer group also saw significant improvements in maximal oxygen uptake, maximal exercise capacity, resting heart rate, and body fat mass. There were no significant changes in these measures for those who were in the control group. Additionally, the men who were in the soccer group were found to be less physically strained during moderate intensity exercise and had distinctively lower heart rates and elevated fat burning in activities such as cycling.²

Lead researcher Peter Krustrup said: “Playing soccer scores a hat trick for men with hypertension: it reduces blood pressure, improves fitness and burns fat. Only two hour-long football training sessions a week for six months caused a remarkable 13/8 mmHg in arterial blood pressure, with three out of four participants normalizing their blood pressure during the study period. Other researchers on the project pointed to possible benefits in regards to decreased risk of stroke, myocardial infarction, and death. There are also plans to test the benefits of soccer on women with hypertension.³

The findings in this study make a convincing case for soccer as a means for not only improving physical fitness but also as a way to control blood pressure. Soccer, rather than medication, could be an effective and natural approach to help alleviate the symptoms of hypertension. Combining the advice from your doctor along with a soccer regimen could result in better health and more fun.

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People often blame their busy lives and schedule as the reason they do not exercise. However, there may be hope (or at least a lack of valid excuses) for those people. A new study shows that sprint interval training is very effective at burning calories in shorts amounts of time. This research will be presented at The Integrative Biology of Exercise VI meeting in October.

Researchers from Colorado State University had 5 volunteers participate in the study. Each volunteer maintained a diet that ensured they were not over- or undereating for three days.

After those three days, the men stayed in a research facility for two days, where their room was completely enclosed, with air intake and exhaust regulated.

There was equipment installed to analyze oxygen, carbon dioxide, and water content. The researchers were able determine how many calories the volunteers had burned while staying in these rooms.¹

Each volunteer continued to eat the prescribed diet for two days while living in this room, and remained quite sedentary.

On one of the days, while still in their room, they completed a sprint interval workout that involved maximum effort on a stationary bicycle.

They pedaled at a high resistance for five 30-second periods, each separated by a 4-minute recovery period where they pedaled slowly with light resistance.²

The results of the data from the room calorimeter system showed participants burned an average of an extra 200 calories on the sprint interval workout day.

This was quite impressive considering that the volunteers only spent 2.5 minutes engaging in intense exercise.³

The United States government recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. However, after looking at this study, that much time may not be needed in order to maintain a healthy lifestyle.

Kyle Sevits, a researcher on the study said, “Burning an extra 200 calories from these exercises a couple of times a week can help keep away that pound or two that many Americans gain each year.”

Sevits went on to explain, “Research shows that many people start an exercise program but just can’t keep it up. The biggest factor people quote is that they don’t have the time to fit in exercise. We hope if exercise can be fit into a smaller period of time, then they may give exercise a go and stick with it.”

Three times a week with the regimen in the study only equates to 7.5 minutes of intense exercise, and just a little over an hour of dedicated time. This is much more possible to commit to and achieve for those who live an extremely busy lifestyle.⁴

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The study consisted of 48 young subjects who were randomly placed into 3 groups: a PRE group (exercise before motor practice), a POST group (exercise after motor practice), and rest group (the control). Each group practiced a visuomotor accuracy-tracking task (AT) either before or after an intense bout of cycling or after rest. Motor skill acquisition was assessed for each subject during practice and retention of those skills was measured 1 hour, 24 hours, and 7 days after practice.¹

On their first day subjects performed 10 trials of the AT to measure their baseline performance. After the baseline measurements were taken, the rest group members rested in bed for 20 minutes, whereas subjects in the PRE group completed a rigorous 20-minute cycling exercise protocol. After the resting period (control) or the performance of the exercise bout subjects practiced the AT.²

The POST group practiced the AT first then performed 20 minutes of intense cycling. After practice, the control and PRE group subjects were placed in a hospital bed to rest for 1 hour. The POST group had a 40 minute rest period, which resulted in 1 hour of rest since it took place at the end of practice and the first test of motor skills retention. Each subject was not allowed to listen to music nor sleep during the rest period.³

To evaluate the impact of exercise on the short-term retention of the motor skill, a retention test of the AT was performed after the rest period. The impact of exercise on the long-term retention was assessed with a retention test of 24 hours and 7 days after practicing the AT.⁴

Just what was the AT? The AT was a test performed by each subject, while sitting in front of two computer screens, with a device in their right hand. The main screen displayed a target consisting of a fixed double sine wave curve that the subject had to track with the device they were holding. The second screen displayed visual feedback by showing a series of white dots in a coordinate axis.⁵

The results of the study did not show any significant differences in the rate of motor skill acquisition. However, both groups that performed exercise showed a significantly better retention of the motor skill 24 hours and 7 days after practice. Compared to the subjects who exercised before practice, the subjects who exercised afterwards showed a better retention of the motor skill 7 days after practice.⁶

What these findings indicate is that one bout of intense exercise performed immediately before or after practicing a motor task is sufficient to improve the long-term retention of a motor skill. The positive effect of exercise on motor memory is further increased when it is performed immediately after practice, which is during the early stages of memory consolidation.

Can you relate this information to your workouts? How could this information be useful in helping you become a better athlete?

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