EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women.

Previous research has shown that various modes of exercise may elicit significant increases in resting metabolism for up to 24 hours post-exercise, but typically using untrained or moderately active subjects. The purpose of the present study was to compare excess post-exercise oxygen consumption (EPOC) between circuit-style resistance training (RT) and high-intensity interval training (HIIT) in young, aerobically fit women. During the follicular phase of the menstrual cycle, seven participants reported to the laboratory for evening and morning baseline resting metabolic rate (RMR) measurements via indirect calorimetry. Participants fasted and slept overnight in the laboratory between RMR measurements. Following the morning RMR measurement, participants were randomly assigned to complete either a total-body, circuit-style RT protocol (30 seconds of lifting at 80% 1RM:one minute rest) or treadmill HIIT (30-second run at 90% VO2 max:one minute stationary recovery). RMR was repeated 14 and 24 hours post-exercise. All procedures were replicated during the follicular phase of the next menstrual cycle using the remaining exercise protocol. Resting VO2 was significantly (p<0.05) higher 14 hours after RT (3.8±0.3 ml/kg/min) compared to baseline (3.4±0.3 ml/kg/min), however HIIT showed no significant change (3.7±0.3 ml/kg/min). Both RT and HIIT showed significantly higher energy expenditure 14 hours post-exercise (33±5 and 33±4 kcals/30 minutes, respectively) compared to baseline (30±3 kcal). Neither protocol sustained a RMR change at 24 hours. Based on the magnitude and duration of post-exercise energy expenditure, EPOC responses may be a worthwhile consideration when prescribing exercise for weight maintenance in young, fit women.

Intermittent Pneumatic Compression Boot Use Elevates Blood Lactate During Subsequent Exercise.

The purpose of the present study was to investigate the influence of intermittent pneumatic compression (IPC) boot use between submaximal cycling trials on heart rate (HR) and blood lactate concentrations. Ten healthy participants (9M; 1F) performed two consecutive 60 minute rides at 60% of functional threshold power with a 30 minute rest between rides. The rest period was spent in a supine position using IPC boots (BOOT) or sitting in a similar position without boots (CON). HRs were collected every 15 minutes during cycling rides, and lactate was measured at the 30-minute mark during both rides. An identical trial was performed 7 days later with conditions (BOOT or CON) crossed. There were no between-trial differences (p > 0.05) in HR; between-trial differences were found for lactate concentrations during the second ride (3.9 ± 1.0 mmol/L BOOT vs. 2.7 ± 1.5 mmol/L CON, p < 0.05). The use of IPC boots between cycling trials as compared to laying in a supine position did not affect heart rate responses but did stimulate higher lactate concentrations during subsequent exercise.

Impact of Direction of Unloading Influence on Template Rate of Perceived Exertion.

Greer, BK, Young, PR, Thompson, B, Rickert, BJ, and Moran, MF. Impact of direction of unloading influence on template rate of perceived exertion. J Strength Cond Res 32(12): 3407-3413, 2018-It is suggested that exercisers engage in a process of teleoanticipation and create an exercise template based on previous experience with the exercise task that guides their perceptions of the amount of effort required for task completion. This study examined how altering workload intensity during a positive-pressure treadmill task may impact Rating of Perceived Exertion (RPE). In a counterbalanced design, 15 collegiate cross-country runners (7 men and 8 women) performed 2 25-minute runs at a constant velocity, while body mass (BM) was either increased from 60 to 100% (low-to-high progression trial [INC]) or decreased from 100 to 60% (high-to-low progression trial) in 5-minutes increments. Oxygen consumption (V[Combining Dot Above]O2), heart rate (HR), and respiratory exchange ratio (RER) were collected. RPE was recorded at the end of each stage, and energy expenditure (EE) was calculated with V[Combining Dot Above]O2 and RER data. There were no significant differences between direction of loading conditions for V[Combining Dot Above]O2, EE, HR, and RER (p > 0.05). Between-trial differences in RPE at 100, 90, and 80% BM were statistically significant (p < 0.001), with higher RPEs observed during the INC. Differences in RPE observed between conditions cannot be explained by physiological mechanisms. These findings suggest that RPE is a multifaceted construct that can be impacted by subjectively based anticipatory factors such as exercise intensity.

Reliability of BOD POD Measurements Remains High After a Short-Duration Low-Carbohydrate Diet.

The purpose of the current study was to determine whether expected changes in body weight via a 3-day low-carbohydrate (LC) diet will disrupt the reliability of air displacement plethysmography measurements via BOD POD. Twenty-four subjects recorded their typical diets for 3 days before BOD POD and 7-site skinfold analyses. Subjects were matched for lean body mass and divided into low-CHO (LC) and control (CON) groups. The LC group was given instruction intended to prevent more than 50 grams/day of carbohydrate consumption for 3 consecutive days, and the CON group replicated their previously recorded diet. Body composition measurements were repeated after dietary intervention. Test-retest reliability measures were significant (p < .01) and high for body fat percentage in both the LC and the CON groups (rs = .993 and .965, respectively). Likewise, skinfold analysis for body fat percentage reliability was high in both groups (rs = .996 and .997, respectively). There were significant differences between 1st and 2nd BOD POD measurements for body mass (72.9 ± 13.3 vs. 72.1 ± 13.0 kg [M ± SD]) and body volume (69.0 ± 12.7-68.1 ± 12.2 L) in the LC group (p < .05). However, there were no differences (p > .05) in BOD POD-determined body fat percentage, lean body mass, or fat mass between the 1st and 2nd trial in either group. Body composition measures via BOD POD and 7-site skinfolds remain reliable after 3 days of an LC diet despite significant decreases in body mass.

ß-alanine Supplementation Fails to Increase Peak Aerobic Power or Ventilatory Threshold in Aerobically Trained Males.

The purpose of the present study was to determine the effect of 30 days of ß-alanine supplementation on peak aerobic power and ventilatory threshold (VT) in aerobically fit males. Fourteen males (28.8 ± 9.8 yrs) were assigned to either a ß-alanine (SUPP) or placebo (PLAC) group; groups were matched for VT as it was the primary outcome measure. ß-alanine supplementation consisted of 3 g/day for 7 days, and 6 g/day for the remaining 23 days. Before and after the supplementation period, subjects performed a continuous, graded cycle ergometry test to determine VO2 peak and VT. Metabolic data were analyzed using a 2 × 2 ANOVA with repeated measures. Thirty days of ß-alanine supplementation (SUPP) did not increase VO2 peak (4.05 ± 0.6 vs. 4.14 ± 0.6 L/min) as compared to the placebo (PLAC) group (3.88 ± 0.2 vs. 3.97 ± 0.2 L/min) (p > .05). VT did not significantly improve in either the SUPP (3.21 ± 0.5 vs. 3.33 ± 0.5 L/min) or PLAC (3.19 ± 0.1 vs. 3.20 ± 0.1 L/min) group (p > .05). In conclusion, 30 days of ß-alanine supplementation had no effect on VO2 peak or VT in aerobically trained athletes.

The effects of sedentary behavior on metabolic syndrome independent of physical activity and cardiorespiratory fitness.

BACKGROUND: To date, no longitudinal studies have examined the influence of sedentary behavior on metabolic syndrome development while accounting for cardiorespiratory fitness. PURPOSE AND METHODS: This prospective study examined the relationship between sedentary behavior and incident metabolic syndrome while considering the effects of physical activity and cardiorespiratory fitness on the association among 930 men enrolled in the Aerobics Center Longitudinal Study. RESULTS: A total of 124 men developed metabolic syndrome during 8974 person-years of exposure. After adjusting for covariates, men with middle and high sedentary behavior had 65% and 76% higher risks of developing metabolic syndrome, respectively, than men with low sedentary behavior (linear trend P = .011). This association remained significant after additional adjustment for activity status and cardiorespiratory fitness. Cardiorespiratory fitness and physical activity were also inversely associated with metabolic syndrome, even after adjustment for sedentary behavior. CONCLUSIONS: The findings highlight the importance of reducing sedentary behavior, increasing physical activity, and improving cardiorespiratory fitness for preventing metabolic syndrome.

EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training.

PURPOSE: Excess postexercise oxygen consumption (EPOC) is dependent on intensity, duration, and mode of exercise. The purpose of this study was to compare the effect of both exercise mode and intensity on EPOC while controlling for caloric expenditure and duration. METHOD: Ten low to moderately physically active men (22 ± 2 yrs) performed 3 nonrandomized isocaloric bouts of exercise separated by 7 days. The 1st session was resistance training (RT), followed by moderate-intensity steady-state (SS) aerobic exercise, and concluding with a high-intensity intermittent (IT) aerobic session. RESULTS: Total energy expenditure, rate of energy expenditure, and duration did not differ among trials (p>.05). Respiratory exchange ratio was greater during the RT trial than the SS trial (p < .05). At 12 hr postexercise, resting metabolic rate (RMR) was higher after the RT trial (4.7 ± 0.67 mL/kg/min) and IT trial (4.6 ± 0.62 mL/kg/min) compared with their respective baseline measurements (p < .008) and the SS trial (4.3 ± 0.58 mL/kg/min; p < .008). At 21 hr postexercise, RMR was higher after the RT trial (3.7 ± 0.51 mL/kg/min) and IT trial (3.5 ± 0.39 mL/kg/min) compared with the SS trial (3.2 ± 0.38 mL/kg/min; p < .008). The SS trial did not influence RMR at either 12 hr or 21 hr postexercise. CONCLUSION: Both RT and IT aerobic work increased EPOC to a greater degree than did SS work, indicating that either mode may be more effective at increasing total daily caloric expenditure than SS aerobic exercise.

Timing influence of carbohydrate-protein ingestion on muscle soreness and next-day running performance.

The present study investigates timing effects of a carbohydrate-protein (CHO-PROT) beverage on indicators of muscle damage and next day running performance. Nine trained subjects completed three trials of a 30 min downhill run, followed by a 1.5 mile treadmill running time trial 24 hr later in a blinded, crossover design. Either a CHO-PROT or noncaloric placebo beverage was given 30 and 5 min prior to, at the 15 min mark during, immediately after, and 30 min after the downhill running protocol. In the first treatment (T1), a total of 360 kilocalories were given 30 and 5 min prior to downhill running, as well as at the 15 min mark, with placebos used at other time points. In the second treatment (T2), an isocaloric amount was given but only immediately after and 30 min after downhill running, with placebos used at other time points. In the placebo treatment, a placebo was given at all time points. There were no significant differences in the 1.5 mile time trial or soreness between trials (p > .05). Regardless of timing, the ingestion of a CHO-PROT beverage had no effect on next day running performance or muscular soreness versus a placebo.

Branched-chain amino acid supplementation lowers perceived exertion but does not affect performance in untrained males.

The purpose of this study was to determine whether branched-chain amino acid (BCAA) supplementation affects aerobic performance, ratings of perceived exertion (RPE), or substrate utilization as compared with an isocaloric, carbohydrate (CHO) beverage or a noncaloric placebo (PLAC) beverage. Nine untrained males performed three 90-minute cycling bouts at 55% VO2 peak followed by 15-minute time trials. Subjects, who were blinded to beverage selection, ingested a total of 200 kcal via the CHO or BCAA beverage before and at 60 minutes of exercise or the PLAC beverage on the same time course. RPE and metabolic measurements were taken every 15 minutes during steady-state exercise, and each of the trials was separated by 8 weeks. Plasma glucose and BCAA concentrations were measured pre- and post-exercise. A greater distance (4.6 ± 0.6 km) was traveled in the time-trial during the CHO trial than the PLAC trial (3.9 ± 0.4 km) (p < 0.05). There was no difference between the BCAA (4.4 ± 0.5 km) and PLAC trials. RPE was reduced at the 75-minute and 90-minute mark during the BCAA trial as compared with the PLAC trial. There were no significant differences found for the trial vs. time interaction in regard to respiratory exchange ratio. Thus, CHO supplementation improves performance in a loaded time-trial as compared with a PLAC beverage. BCAA supplementation, although effective at increasing blood concentrations of BCAA, did not influence aerobic performance but did attenuate RPE as compared with a PLAC beverage.

Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise.

The purpose of this study was to determine whether branched-chain amino acid (BCAA) supplementation attenuates indirect indicators of muscle damage during endurance exercise as compared with an isocaloric, carbohydrate (CHO) beverage or a noncaloric placebo (PLAC) beverage. Nine untrained men performed three 90 min cycling bouts at 55% VO 2peak. Subjects, blinded to beverage selection, ingested a total of 200 kcal of energy via the CHO or BCAA beverage before and at 60 min of exercise, or they drank the PLAC beverage. Creatine kinase (CK), lactate dehydrogenase (LDH), isokinetic leg-extension and -flexion torque, and muscle soreness were assessed before and immediately, 4 h, 24 h, and 48 h postexercise. The trials were separated by 8 wk. CK activities were significantly lower after the BCAA trial than in the PLAC trial at 4, 24, and 48 h postexercise, as well as lower than the CHO beverage at 24 h postexercise. CK was lower in the CHO trial at the 24- and 48-h time points than in the PLAC trial. LDH activities were lower in the BCAA trial at 4 h than in the PLAC trial. As compared with the CHO and PLAC trials, ratings of perceived soreness were lower at 24 h postexercise, and leg-flexion torque was higher at the 48-h time point after the BCAA trial. The present data suggest that BCAA supplementation attenuates muscle damage during prolonged endurance exercise in untrained college-age men. CHO ingestion attenuates CK activities at 24 and 48 h postexercise as compared with a placebo beverage.