Certified News - October 2011 by American Council on Exercise

CertifiedNEWS October 2011

Growing

Up and

Older in the

Fitness Industry

Table

Contents

Staff Publisher Scott Goudeseune Chief Science Officer Cedric X. Bryant, Ph.D. Editor Christine J. Ekeroth, M.S.H.S. Art Director Karen F. McGuire Production Nancy M. Garcia

Mission Statement

6 Are Your Clients at Risk for Major Weight Gain

Cover Story

Growing Up—and Older—in the Fitness Industry In spite of working in a youth-oriented industry, numerous fitness pros are finding that age is working to their advantage. Here’s why—and what you can do to maintain longevity in your own career.

There’s no question that major life changes and transitions can take a major toll on the body, putting one at greater risk for depression, anxiety and poor health. But new research suggests that two life changes—marriage and divorce— have a particularly strong effect on weight. Read on to learn how you can help your clients avoid gaining weight during some of life’s toughest transitions.

The American Council on Exercise (ACE)® is a non-profit organization committed to enriching quality of life through safe and effective physical activity. As America’s Authority on Fitness,™ ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals. This publication is not intended to provide medical advice on personal health issues, which should be obtained directly from a physician.

14 Food Addiction: Truth or Scare Could chocolate really be as addictive as cocaine or heroin? Possibly, according to new scientific evidence related to food addiction. Read on for a comprehensive overview on the topic, and learn exactly what food addiction is, the scientific evidence supporting the theory, and what to do if you see behavioral red flags that may indicate your client is a food addict

19 Who Are the

Fittest Athletes? Who would you consider to be the fittest athletes on the planet? Triathletes? Boxers? Elite cyclists? We surveyed a range of fitness experts to determine which athletes achieve the highest level of total fitness, and we show you the types of workouts and dedication it takes to get there.

23 Help Your

Clients Create the Ultimate MindBody Connection As we age, our bodies decline in function, especially if we’re not taking precautions against it. The same goes for the brain. As a fitness professional, you are in a perfect position to help older adults effectively exercise their brains along with their bodies, thereby creating the ultimate mind-body connection.

Parenthood and the Epidemic of Physical Inactivity People cite many reasons for not being physically active—not enough time, not enough fun, not enough energy…the list goes on. But it turns out that one of the most telling factors is whether or not a person has kids. Here are some tips you can offer parents who claim that there’s just no way to balance the demands of parenthood and carve out an hour a day to work out.

October 2011 • ACE CertifiedNews

Have You Moved?

If you move or change your e-mail address, please notify us immediately so we can update our records. That way you won’t miss any important communications from ACE. Just give us a call at 800-825-3636. www.acefitness.org

ACE, American Council on Exercise, ACE Certified News and Workout Watchdog are registered trademarks of the American Council on Exercise.

ACE CertifiedNews CEC

October 2011

quiz

To earn 0.1 continuing education credits (CECs), you must carefully read this issue of ACE CertifiedNews answer the 10 questions below, achieve a passing score (a minimum of 70 percent), and complete and return the credit verification form below, confirming that you have read the materials and achieved a minimum passing score. In a hurry? Save money by taking the quiz online at www.acefitness.org/cnquiz for $15 and gain instant access to CECs. Circle the single best answer for each of the following questions. 1. According to a recent study, which group exercised the least? A. Executives B. College students C. Mothers D. Divorced adults without children 2. Which of the following are not considered by most experts to be the fittest athletes? A. Mixed martial artists B. Triathletes C. Skill-position football players D. Decathletes 3. Researchers discovered that women might be more likely to gain weight after ____________, while men are more likely to gain weight after _____________. A. Getting married, getting divorced B. Getting married, losing their job C. Graduating from college, getting married D. Getting divorced, getting married

Answer Key: 1. C 2. B 3. A 4. B 5. C 6. C 7. D 8. A 9. B 10. B

5. Which part(s) of the brain benefit most from exercise? A. Brainstem B. Prefrontal and frontal regions C. Cerebellum D. Temporal and parietal lobes

4. Which of the following is NOT a recommended strategy for growing older gracefully within the fitness industry? A. Don’t let fitness be your primary identity. B. Adjust your definition of what being “fit” means to you. C. Maintain your typical fitness routine and don’t allow yourself to slow down. D. Focus on your non-physical strengths, such as experience and wisdom. 6. Some researchers believe that the best way to help overweight children lose weight is to ________________. A. Eliminate all sugar and white flour from their diets B. Have them participate in organized sports C. Provide their parents with healthy lifestyle education D. Teach them about the health dangers of being overweight 7. Large epidemiologic studies have shown that middle-aged and senior people who __________________ experience less ageassociated cognitive decline. A. Follow a calorie-restricted diet B. Eat a diet rich in antioxidants C. Stay married D. Exercise regularly

Evaluation of credit offering: 1. Was material q New q Review for you? 2. Was material presented clearly? q Yes q No 3. Was material covered adequately? q Yes q No 4. Will you be able to use the information learned from this credit offering in your profession? q Yes q No If yes, how? _____________________________________________________ Please attach business card, or type or print legibly: Name:_______________________________________________________________ Address:___________________________________________________________ City:____________________________________________________________________________ State:__________ ZIP:_____________________ Country:_____________________ E-mail:______________________________________________________________ (e-mail required for electronic CEC confirmation receipt)

Business Phone:_____________________________________________________ Fax:_________________________________________________________________ ACE Certification #:____________________________________________________ Degree/Major/Institution:_______________________________________________

8. Which of the following statements related to food addiction are NOT true? A. People who are addicted to food are always overweight. B. Foods high in fat and sugar are potentially the most addictive. C. The same medications can be used to treat withdrawal from both food and drugs. D. Drugs and foods activate the same regions of the brain. 9. Which of the following are considered risk factors for dementia? A. Lupus and multiple sclerosis B. Cardiovascular disease and diabetes C. Migraines and chronic fatigue syndrome D. Osteoporosis and Parkinson’s disease 10. Which of the following could be considered a red flag that your client may have a food addiction? A. She eats most of her meals while standing in front of the refrigerator. B. He can’t stop eating even though he feels full. C. He always eats his lunch at his desk with the door closed. D. She keeps food in her purse and snacks throughout the day.

I attest that I have read the articles in this issue, answered the test questions using the knowledge gained through those articles and received a passing grade (minimum score: 70 percent). Completing this self-test with a passing score will earn you 0.1 continuing education credit (CEC). Signature:______________________________________ Date:____________ q Change my address as shown above. Effective date:______________ Save money by taking the quiz online for $15 To receive ACE Credits, mail this page, with a $20 Processing Fee for ACE-certifieds or $25 for non-ACE-certifieds, to the following address: ACE Correspondence Courses, American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123 Payment Method: q I ’ve enclosed a check or money order made payable to the American Council on Exercise. qP lease bill my credit card: q American Express® q VISA® q MasterCard® Card Number____________________________________________________ Exp. Date __________________________________ CVS Code__________ Signature________________________________________________________ An additional $25 fee will be assessed on any returned checks. CN

Expires October 2012 October 2011 • ACE CertifiedNews

KeepingYouPosted

ACE to Offer Expert Advice on Popular TV Series Workshops • Small Group Training — Chicago, IL 10/11/2011 • ACE’s Integrated Fitness Training (ACE IFT) Model: Atlanta, GA , New York, NY, Portland OR, Dallas ,TX 10/15/2011 Madison, WI 10/29/2011 • Heartsaver First Aid with CPR and AED Workshop — San Diego, CA 11/2/2011

Webinar • Reaching New Lengths— Flexibility Training for Results 10/5/2011 4:00–6:00 pm Pacific Time

$ Bundle & Save! Acquire specialized knowledge and save up to $98 when you purchase convenient course bundles.

October 2011 • ACE CertifiedNews

ACE, America’s Authority on Fitness, has been called upon by Lifetime Television®, one of the top television networks for women, to contribute expert fitness content to a national audience over six consecutive months beginning in October. ACE ambassadors and fitness authors Chris Freytag and Jonathan Ross will make their debut on Lifetime Television’s “The Balancing Act,” a one-hour morning TV show focusing on tips and trends from leading experts in a variety of areas. Freytag and Ross will appear in separate episodes where they’ll lend expert fitness information on some of today’s most relevant topics. Freytag’s first segment, airing this month, will focus on debunking common fitness myths. In November, she’ll talk about exercise recommendations for diabetics and, just in time for the holidays, she’ll reveal her secrets to success with healthy treats and fun coldweather family activities. Ross will kick off the New Year with his segment on real fitness resolutions, followed by heart-healthy advice during National Heart Month in February, and Spring cleaning tips for health and fitness next March. Learn more today!

7 Reasons to Attend the ACE Symposium November 3–5, 2011 The New Year brings a ton of activity from clients and expecations of fitness professionals. Have you geared up to ensure you can deliver and make the most of these opportunities? The ACE Fitness Symposium being held November 3-5 can be your secret to success! Don’t miss out on this unique opportunity to pump up your career in time for the new year. 1. I nteractive sessions on the topics you need most including nutrition, personal and smallgroup training, mind/body exercise, lifestyle coaching and weight managment 2. M eet and learn from industry experts Len Kravitz, Jonathan Ross, Lawrence Biscontini, Shannon Fable, Todd Durkin and more 3. N etworking, networking, networking including a welcome reception aboard a privately chartered yacht, networking lunch and complimentary meals 4. P re-conference workshops on functional training, sports conditioning and a post-conference on Zumba’s Jump Start Gold. 5. New products you should know about such as ViPR and Cor-tex 6. A chance to earn all the CECs you need to recertify 7. Direct hands-on training in special sessions from STOTT Pilates, TRX, SPRI and Hyperwear Don’t miss this intimate and interactive educational event and see why people return year after year. Learn more and register today!

Joining Forces Meets NASCAR A big thanks to the many fitness professionals across the U.S. who have responded to the Joining Forces initiative, which unites fitness professionals and organizations nationwide to pledge 1 million hours of fitness-training services at no cost to actively deployed military reservists and National Guard members and their immediate families. Tens of thousands of training service hours have been committed—with Sarasota, Fla.; Baltimore, Md.; and Brighton, Mass., taking the lead. We thank you for your ongoing support. Also, a big thanks to ACE’s strategic partner, the President’s Council on Fitness, Sport and Nutrition, for their efforts.

On July 27th, the President’s Council invited NASCAR driver Carl Edwards to speak to 1,400 National Guard Family Support Volunteers and 10,000 attendees at a USO concert in Louisville, Ky., about the Joining Forces initiative and the importance of physical activity. Edwards’ message was simple, “There are so many people volunteering, we hope that you’ll take advantage of these opportunities to be active.” The President’s Council said in a written statement that it hopes to build upon this momentum and expand on available resources. We need EVERYONE to get involved to meet our goal! Pledge your support today.

To Stretch or Not to Stretch? Get the Secrets of Proper Stretching Today Stretching is often the least-emphasized component of an exercise program. And if done improperly or not enough, it can lead to injuries. Don’t let this happen to your clients. Even among savvy fitness professionals, questions loom about when to stretch, how long to stretch and if stretching is really all that effective. In our live webinar, Reaching New Lengths—Flexibility Training for Results, hosted by ACE Exercise Physiologist Pete McCall, you will explore different types of flexibility training and learn everything you need to know about the art of stretching, including the best time for static stretching, when and how to stretch and the most effective ways to prepare your clients for a training session. You’ll also learn first-hand how to apply static, self–myofascial release, contract-relax and dynamic stretching, all of which are

techniques widely used by health professionals to help clients achieve desired results. Upon successful completion of this course, you’ll be able to describe and explain to your clients the importance of various aspects of flexibility. You’ll also learn to identify causes for lack of flexibility, and thus play a key role in helping your clients prevent or recover from injury. Regardless of the types of clients you train—from elite athletes to health-challenged populations—or if you lead group fitness classes, this webinar offers critical skills for hands-on flexibility training that your clients will remember, learn to appreciate and reward you for with referrals to their friends and family members. Boost your stretching knowledge with this live webinar held on Oct. 5, 2011, from 4–6 p.m. PST. Register today.

October 2011 • ACE CertifiedNews

R esearch R eport

October 2011 â&#x20AC;˘ ACE CertifiedNews

Are Your Clients at Risk for

Major Weight

Gain? T

here’s no question that major life changes and transitions can take a major toll on the body, putting one at greater risk for depression, anxiety and poor health. But new research suggests that two life changes—marriage and divorce—have a particularly strong effect on weight gain. And, in true Venus and Mars fashion, women and men respond differently, with women more likely to gain weight after marriage, while men pack on the pounds following a divorce. Researchers at Ohio State University examined data from the National Longitudinal Survey of Youth ’79, which has periodically surveyed a nationally representative sample of men and women who were aged 14 to 22 in 1979. For this study, data from more than 10,000 people surveyed from 1986 to 2008 was used to identify weight changes among participants during the two years following a marriage or divorce. Researchers also took into account other factors that might affect weight gain or loss, such as pregnancy, poverty, education and socioeconomic status. For women, the greatest risk of weight gain occurred during the two years following marriage, while men gained the most weight after going through a divorce. These effects were strongest among those over the age of 30, and increased at later ages. “For someone in their mid-20s,” says lead researcher Dr. Dmitry Tumin, a doctoral student in sociology at Ohio State University, “there is not much of a difference in the probability of gaining weight between someone who just got married and someone who never married. But later in life, there is much more of a difference.” Tumin also believes these findings fit with previous studies that suggest that increased household responsibilities leave women with less time to exercise, while the health advantage afforded to men through marriage is lost following a divorce, which may be responsible for the weight gain. These findings are important for fitness professionals working with clients who may be experiencing a major life transition like marriage or divorce. By understanding how these transitions affect men and women differently, you can help your clients become more aware of the possible pitfalls and behaviors that can lead to weight gain and develop a plan to avoid them. Source: Tumin, D. and Qian, Z. (20110). Marital transitions and weight changes. Presented at the 106th Annual American Sociological Association Annual Meeting, Las Vegas, Nev. August 20−23, 2011.

October 2011 • ACE CertifiedNews

growing up

—and older— in the fitness industry by Karen Asp True (and obvious) statement: No matter when you started your career in the fitness industry, you were younger than you are now. Yet for many of you, you’re crossing the line where that once youthful body is morphing into a more mature physique, complete with all of the aches and pains— both physical and emotional—that age often brings.

n aging body can often be tough to accept, especially in a society that places a high value on looking and staying young. The fitness industry is no exception, which begs this question: How can you maintain longevity as a fitness professional as you face the woes of aging? To answer that question, we turned to veterans of the fitness industry who reveal their secrets for maintaining a thriving, successful career. What they have to say may convince you that age truly is just a number.

Why Mature Fitness Pros Have the Upper Hand With all of the anti-aging lotions on the market, birthday cards that poke fun at blowing out yet another candle and spa treatments designed to defy aging, you might assume that being older poses a disadvantage for fitness professionals. Surprisingly for Are you planning on continuing many, the opposite is true. “Because of my life experiences, I can relate so to work in the fitness industry much better to what my students are going through than when I first started as you grow older? teaching 20 years ago,” says Chris Freytag, 46, member of the ACE Board What do you think your biggest of Directors, Minnesota-based personal trainer and group fitness challenge will be? instructor and creator of numerous fitness DVDs.

October 2011 • ACE CertifiedNews

October 2011 â&#x20AC;˘ ACE CertifiedNews

For Joy Prouty, age plays to her advantage as well. “Age is an asset,” says Prouty, director of training for Zumba and co-developer of Zumba Gold, owner of Fitness Programming in West Palm Beach, Fla., and an international fitness instructor and program developer who taught her first fitness class in 1965. She just turned 70 and is still going strong. “In recent years, I’ve assumed more of a role as educator and mentor in this business, which is exactly where I want to be because I believe that with the experience and knowledge I’ve gained over the years, I have so much to offer younger fitness professionals.” Another advantage? These more mature fitness professionals have an emotional intelligence that younger fitness professionals may not yet possess. “Because you’re experiencing your own discomfort in your body, you appreciate your own good health more than you did when you were younger and, as a result, you become more empathetic toward others,” says Ken Alan, 57, lecturer at California State University in Fullerton, Calif., who began teaching in 1976 and has been a leading conference presenter, choreographer, program designer and member of numerous ACE committees.

about the body now than I did then, and that’s helped me soften my ways and become a better instructor.” That experience is something that appeals to older adults, especially those who are seeking help from fitness professionals who understand their woes. Take, for instance, 65-year-old Josie Gardiner, who is a Zumba education specialist, co-author (with Prouty) of Core! (Harvard Medical School, 2011), 2002 IDEA Instructor of the Year and 2005 ACE Group Fitness Instructor of the Year, and teaches and trains clients in Boston. “One of my more mature clients recently said she loves working with me because I’m not going to make her do something that doesn’t feel good,” Gardiner says. However, if that same client were to go to a younger trainer, the story might be different. “Because younger trainers don’t have the same experience and don’t understand the aging body, they sometimes push clients too hard and too fast, which often results in clients getting injured and not wanting to exercise anymore.”

“

yet when students see how I look and what I can do at my age, they say I want to be

”

just like you.

Compassion might be another facet of that emotional intelligence, which is what Keli Roberts, California-based personal trainer, international fitness presenter and star of numerous fitness videos, says she’s gained from being in the fitness industry since 1986. “When I first started teaching, the only level I knew was hard, and if you didn’t keep up, even if you were a beginner, I would yell at you,” says Roberts, 50. But not anymore. “I know so much more

October 2011 • ACE CertifiedNews

That emotional maturity yields another advantage: “Teaching and training become so much more about your students and not about you,” Prouty says. Your participants often sense that, which is what has helped professionals like Prouty build a loyal following. There may also be another reason clients are drawn to older fitness pros: Simply put, they offer unique inspiration. “It’s easy to look great when you’re 25,” says Sheila Cluff, 76, founder of the destination spa resort Oaks at Ojai in Ojai, Calif., and internationally known fitness expert who began teaching fitness in her 20s. “Yet when students see how I look and what I can do at my age, they say I want to be just like you. The more of an example I can be at my age, the more it motivates students, especially younger ones.”

The Unique Challenges Older Fitness Professionals Face Yet let’s be honest: While older fitness professionals do hold numerous advantages over their younger peers, there are some unique obstacles to overcome. Ageism,

Letting go of your old (younger?) self is perhaps one of the most challenging parts of aging. Maybe you’re not able to exercise as long or as hard as you used to. Maybe you feel more twinges in your body. Or maybe you just look and feel, well, older. This evolution is something everyone will undergo, but for fitness professionals who are so attached to their body’s performance, it can often be a difficult transition—unless, that is, you learn how to move forward. This change begins with what Vivian Diller, Ph.D., psychologist in New York City and author of Face It (Hay House, 2011), calls an “aha moment.” “You have that gut feeling or maybe even a physical clue that your body’s changing, and you know there’s no turning back,” she says. These changes usually trigger a certain sadness, and that’s completely normal. “Psychological mourning, which includes sadness, almost always follows loss, no matter what that loss is,” Diller says. Yet in the long run, that sadness will work to your advantage. “Until you go through that mourning process, you can’t let go of that older self,” she says, adding that it’s often easy to spot individuals who are having trouble letting go. They’re the ones who continue to push their bodies and don’t give their bodies room to be different. Alan, for instance, admits that he had trouble dealing with his aging body. “It took me a while to accept my fitness level,” he says, adding that there are workouts he’s done for 20 years that are harder to do now than they were 20 years ago. “I have the same spirit but a different body, and I’ve had to accept this change.” As Alan learned, once you do let go, you can begin to work on a different goal:

Being the best you can be at your current age. To get to that point, follow these strategies: 1. Don’t let fitness define you. For years, you’ve probably been used to having physical activity be the main part of your identity. Yet although fitness can be a large part of your identify, it shouldn’t be the only thing that defines you. “Connect your identity to other aspects of yourself that are less dependent on physicality and youth,” Diller says. 2. Shift your definition of fitness. When Diller works with professional athletes who are forced to retire, she constantly reminds them that they have to become more flexible in how they measure their fitness. “You have to be able to see yourself as being fit without using the same standards to measure your fitness as when you were in your 20s and 30s,” Diller says. For instance, maybe you can’t do as many push-ups at 60 years old as you did at 40 years old or maybe you can’t run a mile as fast as you did a decade ago, and that’s okay. “If you want to learn to love your new body, your perception of being fit has to change,” she adds. 3. Home in on your non-physical strengths. Remember that you bring to the table much more than your physical assets. “You bring wisdom and experience to your clients that younger fitness professionals can’t offer,” Diller says. Perhaps even more importantly, you serve as a living example of how a fit lifestyle can benefit people, and this is perhaps the greatest gift you can give clients. “If you can teach the millions of baby boomers what it means to stay strong and fit as their bodies change, you’ll be doing them a great service,” she says.

October 2011 • ACE CertifiedNews

for instance, is one of the biggest challenges. “Consumers and other fitness professionals have this idea that once you reach a certain age, you can no longer do things,” Alan says. Of course, what many people forget is that even if you’re not physically able to perform the “feats” you once used to, you can still bring out the best in others. “Some of the best coaches in the world have never done what their athletes have done,” he adds. Gardiner actually faced the challenge of ageism almost four years ago when she began teaching at Equinox Fitness Club in Boston, where the youthful clientele often seek killer classes and where younger instructors are happy to oblige. “I had to work hard to prove myself to this younger crowd, and although it took me a while, it’s paid off,” she says. Gardiner, for instance, currently teaches a core-focused class called Synergy in which many of her participants are 20-year-olds who no longer question why an “old lady,” as Gardiner says, is teaching the class.

the past. “You have to learn to be smart about how you teach and train,” Prouty says. “Otherwise, you could wind up with serious injuries.” For Freytag, for instance, getting smarter has meant putting more emphasis on warming up and stretching. “Those are

“

even if you’re not physically able to perform the ‘feats’ you once used to, you can still bring out the best in others.

”

two elements I didn’t think about much when I was in my 20s,” she says. “But they’re so much more important now, as I wind up with low-back problems or tight hamstrings and glutes if I don’t warm up and stretch properly.” Roberts also began a serious stretching routine when she was 30, adding that the flexibility she’s gained has helped her decrease aches and pain. Her other secret? Recognizing that her body requires more sleep, she’s made sleep a bigger priority, which has helped her avoid becoming overtrained.

Maintaining Your Longevity in this Industry

Yet while she’s been able to carve out her own niche at the club, Gardiner admits that you will have to accept your limitations, which could lead to changes in what you do physically. “You have to be willing to accept that as you age, you won’t be able to do what you did when you were younger,” Gardiner says. That’s why Gardiner is now selective about what classes she teaches, and when she’s called to sub, she often declines if she thinks the class will put her body in jeopardy or not allow her to give students the workout they’re expecting. “I can still teach a great class, but I’m not going to kill my students like younger instructors often do,” she says. “It’s not fair to the students—or me—to teach that class. I don’t believe in killer workouts, and I’m not going to hurt myself trying to teach them.” Along with accepting physical limitations, you may have to pamper that body a little more than you had to in

October 2011 • ACE CertifiedNews

Perhaps the biggest question isn’t whether you can be successful as an older fitness professional, but how you can maintain your longevity in this industry. Surprisingly, as long as you take certain precautions, it may be easier than you think. For starters, protect your body and be smart about the workouts you do—and don’t—lead. Prouty, for instance, is careful to vary her workouts and realizes that highintensity workouts aren’t always possible. “If I do a highimpact workout one day, I’ll do a sculpting class the next, perhaps followed by a stretching workout,” she says. Most importantly, practice what you preach and listen to your body: If it doesn’t feel like doing what you’re asking it to do, don’t push it. This extends to your own workouts as well, something Cluff learned when she transitioned away from competitive running. After decades of running, her body no longer felt good after doing it so she found other activities like ice skating to keep herself fit. “Just because you have to change your workouts doesn’t mean you can’t stay fit,” she says. “But you have to accept that you may have to find other ways to do it.”

Physical recovery will also be more important as you age.

and they’ll no doubt be calling on fitness professionals

“Because recovery takes longer, I rest more in relation to

to help their patients,” says Gardiner, who knows this

the amount and intensity of exercise,” says Gwen Hyatt, 62,

firsthand. After she was diagnosed with uterine cancer,

a 40-year veteran of the fitness industry and president of

she co-authored The Breast Cancer Survivor’s Fitness Plan

DSWFitness, which offers correspondence courses for health

(McGraw-Hill, 2006) and then co-designed (with Prouty) a

and fitness professionals. She also stresses that stretching

12-week exercise program for breast cancer survivors that is

and total-body strength training become even more crucial

offered through the YMCA. Additionally, Prouty and Gardiner

to keeping your aging body active and injury-free.

will be presenting a session on this topic at the ACE Fitness

Another way to decrease wear and tear and avoid getting injured? Become a better coach. “Many fitness professionals

Symposium on November 4, 2011 in San Diego. To accomplish all of this, you’ll need to continue building

rely too much on their bodies to do the talking,” Alan says.

your knowledge. “Don’t just rely on what you’ve been doing

“Yet make your words as good as your moves, and you can

for the past 20 years,” Prouty says. “If you want to maintain

lead almost any workout.”

your career, you have to remain active by brushing up on

You might also seek out situations that don’t place as much physical demand on your body. For instance, consider teaching fitness classes that are gentler on the body,

your education and learning about new programming and new philosophies.” Letting go of your ego is perhaps the final crucial

including stretching, yoga, chair-based aerobics, Zumba

ingredient for your survival as a fitness professional. “I have a

Gold and even water aerobics. Or if you’re not already,

lot of definition in my muscles, but I also have stretched-out

consider becoming a personal trainer so you

skin,” Cluff says. Those physical changes are an inevitable

can assume more of a coaching role. Along with teaching different classes or getting into personal training, consider expanding your client base. Older adults, for instance, would be an ideal population to work with, especially since

“

fact of aging, and rather

we can’t change the fact of aging, but we can change the face of aging, acknowledging the wisdom and beauty of age and rocking the rules when it comes to how older individuals, especially women, are supposed to look and act.

they’re one of the fastest growing segments of the American population. “The tsunami of adults over 50 is providing a multitude of excellent opportunities for veteran fitness professionals to work with clients who feel more comfortable with a trainer closer to their age and one who understands the aging body and its response to exercise,” Hyatt says. In fact, ACE recently partnered with AARP to encourage older adults to exercise. Through this partnership, AARP members can comb through a database of ACE-certified Fitness Professionals who have agreed to extend a discount on their services. To learn how to get involved with this program, visit www.acefitness.org/aarp. Post-rehab exercise programming could be another lucrative option for older fitness professionals. “More doctors are getting savvy about how exercise can help their patients,

”

than mourning her body’s changing appearance, Cluff celebrates the fact that she’s doing things most people her own age, even those who are younger, can’t do. “I can outski my 18-year-old grandson, and that makes me really proud,” she says. Granted, no matter who you are, aging can be a

tough pill to swallow, but if you tweak how you train yourself and others and treat your body kindly, you’ll find that becoming an older fitness professional may benefit you in ways you never imagined. As Hyatt says, “We can’t change the fact of aging, but we can change the face of aging, acknowledging the wisdom and beauty of age, and rocking the rules when it comes to how older individuals, especially women, are supposed to look and act.” Karen Asp, journalist and ACE-certified Fitness Professional, is a contributing editor for Woman’s Day and co-author of Understanding Your Food Allergies and Intolerances (available May 2012). She also writes for numerous other publications, including Self, Glamour, Better Homes and Gardens, O, Family Circle, Natural Health, Real Simple, Prevention, Redbook and Men’s Fitness. Follow her on Twitter (@karenaspwriter). October 2011 • ACE CertifiedNews

Feature Story

Food Addiction: T

October 2011 â&#x20AC;˘ ACE CertifiedNews

Truth or Scare? By Megan Senger

Cocaine. Heroin. Chocolate fudge brownies. All could be dangerous substances of abuse leading to chronic addiction and possibly death, recent research suggests. So when your fitness client sheepishly says he can’t help gorging on ice cream, you may in fact be speaking to someone with a clinical problem.

But can a person really be addicted to food? While rarely discussed in scientific literature as recently as a decade ago, the nascent concept of food addiction is making rapid inroads in the academic community and popular culture. “It’s still a relatively new area [of scientific inquiry,] but as more studies emerge on this topic the concept is gaining more validity,” says researcher Nicole Avena, Ph.D. Have you Because this is an emerging theory, you and your clients may be unfamiliar with this experienced growing field of study. Read on for a comprehensive overview on the topic, and learn or witnessed addicexactly what food addiction is, the scientific evidence supporting the theory, and what to do tive behaviors related to food? Let us know if you see behavioral red flags that may indicate your client is a food addict. your thoughts in the comment section below. Food addiction is a chronic, out-of-control or compulsive overconsumption of certain types of pleasure-giving foods despite potentially negative social and health consequences. “Food addiction involves the compulsive pursuit of a mood change [through binge eating],” says Kay Sheppard, M.A., a mental health counselor and certified eating disorder professional who has authored three books on food addiction. “This is a disease that is primary, chronic, progressive and potentially fatal.”

Food Addiction Defined

Are all foods addictive?

Scientific literature describes the plausibility of becoming addicted to certain highly palatable components of food such as fats, sugars and potentially salt, which are typically found in abundance in processed food products. Interestingly, there are virtually no whole foods found in nature containing high amounts of both sugar and fat (with human breast milk being one notable exception), explains Ashley Gearhardt, M.S., M.Phil., a doctoral candidate in clinical psychology at Yale University in New Haven, Conn., and a student affiliate of the Rudd Center for Food Policy and Obesity. The absence of high sugar-and-fat combinations in nature means that foods with the strongest addictive potential are most likely modern and man-made. Yet whether the mere presence of fat or sugar—or their presence in specific proportions to each other—increases a food’s addictive potential remains relatively unstudied and unknown. October 2011 • ACE CertifiedNews

Are all food addicts obese?

Size and addiction do not necessarily correlate, says

Avena, an assistant research professor at the University of Florida College of Medicine in Gainesville, Fla. “It is likely that a subset of obese people have food addiction, but not all,” she explains. “Also, there is likely a subset of people who are not obese, but who may also meet the criteria for food addiction.”

Science Weighs In: The Evidence for Food Addiction

“Food addiction is still a controversial issue, but

evidence for its existence is steadily building,” Gearhardt notes. Such substantiation comes from three sources: evolutionary plausibility, behavioral evidence and biological evidence.

Evolutionary Plausibility

For our early ancestors, it would

have been highly advantageous for a fat/sugar

“withdrawal” behaviors associated with drug addiction. Rats allowed to binge-feed on sugar solution consume increasingly greater amounts over time, demonstrating an increasing tolerance to the effects of the substance. When deprived of the sugar solution, the rats also showed signs of opiate-like withdrawal, including teeth-chattering, tremors, shakes and “behavioral manifestations of anxiety” (Avena et al., 2009). • Some gastric bypass patients who lose weight “transfer” their addictive behaviors to other compulsions, such as gambling or compulsive spending. Known as a “transfer of addictions,” this phenomenon supports the notion that some people have a “hard-wired” tendency to become addicted (Taylor, Curtis and Davis, 2010).

Biological Evidence

Research in this area is extensive and

biochemically complex. Major findings include the following: • Drugs and sugar release the same pleasureinducing chemicals in the brain. Ingestion of

“high” to be hard-wired into our brains, as it would encourage the search for, and consumption of, life-

like chemical) and dopamine (a neurotransmitter that

sustaining energy sources.

regulates nerve functions) in the brain—as do drugs of abuse. Dopamine, in particular, is known to play

accessible, mass-produced sources of fat, sugar and

a major part in the brain’s ability to predict reward

salt—is unique in human evolution, Gearhardt explains.

and motivation, and is associated with the feelings of

The accessibility of these so-called “palatable”

enjoyment felt from alcohol, cocaine and heroin use

foods, combined with this Darwinian enjoyment

(Wang et al., 2009).

of fats and sweets, supports the notion that food

• Drugs and food activate the same regions of the

addiction is highly plausible in the modern junk-

brain. Imaging studies show that the same areas of

food era (Taylor, Curtis and Davis, 2010).

the mesolimbic pathways (i.e., neural areas associated

Behavioral Evidence

The medical community recognizes

with motivation and reward) are activated by both drugs and food (Taylor, Curtis and Davis, 2010). • The same medications can be used to treat

certain behaviors to be associated

withdrawal from both food and drugs. The

with substance abuse. According

medication naltrexone is used to help recovering

to the American Society of Addictive

addicts combat cravings for alcohol, heroin, morphine

Medicine (ASAM), a physicians’

and other drugs of abuse. As an opioid blocker, it has

professional organization, these include an

also been shown to reduce cravings for food (Taylor,

increased “hunger” for substances of abuse (i.e.,

Curtis and Davis, 2010).

cravings) and an inability to consistently abstain from use (see sidebar, “Addiction Defined,” for more details). Put

• Sugary foods stimulate the same “tolerance” and

sugar stimulates the release of opioids (a morphine-

Yet today’s food environment—with its easily

in terms of food addiction:

October 2011 • ACE CertifiedNews

• Brain activity associated with substance abuse correlates positively to self-assessed levels of

D e n f o i i n t c e i d d d A

For physicians and mental health professionals, the clinical definition of a “substance-use disorder” is recorded in the standard reference for psychiatric diagnoses, the Diagnostic Statistical Manual (DSM-V.) The DSM-V defines addiction as “a maladaptive pattern of substance-use leading to clinically significant impairment or distress, as manifested by two (or more) of the listed criteria occurring within a 12-month period.” Such DSM criteria include: consuming a substance in larger amounts or over a longer period than was intended and a persistent desire or unsuccessful efforts to cut down or control substance use. The American Society of Addiction Medicine (ASAM) cautions that “the diagnosis of addiction requires a comprehensive biological, psychological, social and spiritual assessment by a trained and certified professional.” And while food addiction is not as of yet specifically recognized by either the DSM or the ASAM, Gearhardt notes t htat this may change. “If evidence continues to build, acceptance in the DSM and ASAM would be an important indicator of validity and may allow people to get insurance funding for food-addiction treatment,” she says. For additional information on red-flag behaviors that may indicate food addiction, check out the following resources: • Kay Sheppard’s food addiction definition and self-assessment for clients • Full YFAS study self-assessment criteria for food addiction

food addiction−related behaviors. The Yale

For example, while it is true that eating sugar

Food Addiction Scale (YFAS) is a psychometric

and ingesting drugs each correlate to a pleasurable

questionnaire that asks subjects to self-assess

dopamine response in the brain, Benton argues that

how frequently they display food addiction−related

such a chemical response is also elicited by food, sex,

behaviors. By using magnetic resonance imaging

music and humor, and does not necessarily signal a

(MRI) scans of the subjects’ brains, high YFAS

physical addiction.

scores were shown to positively correlate to neural

Nevertheless, the vast majority of scientific inquiry to

activation patterns associated with substance

date supports the theory of food addiction, and papers

abuse (Gearhardt et al., 2011).

refuting the concept outright are few and far between.

Yet the concept of food addiction it is not without

“I would say that the topic is burgeoning, but that it is

its detractors, including David Benton, Ph.D., D.Sc., a

not as well established as that of alcohol addiction,”

professor of psychology at the University of Swansea

notes Avena.

in Swansea, Wales. Benton authored a 2010 paper

Scientific debate aside, there are many clinicians who

questioning the conclusiveness of current theory.

believe that food addiction is both real and treatable.

“Remember that animal models and brain scans can

And for fitness professionals, the key to helping starts

never demonstrate addiction,” Benton says. “Rather,

with understanding how and why to refer a troubled

they can only generate a hypothesis that needs testing.”

client for professional assistance. October 2011 • ACE CertifiedNews

Is Your Client a Food Addict?

Perhaps you have noticed suspicious patterns in your

client’s food journal, or maybe a trainee’s lack of successful weight loss seems to indicate secret binging. “It is likely that many of [a fitness professional’s] clients are secret sufferers of this disease and experience great shame about it. They may not even know that there is a solution and they may think they are alone,” says Naomi Lippel, the managing director of Overeaters Anonymous in Rio Rancho, N.M.

When to refer?

To assess a client’s situation, Sheppard suggests

taking a closer look at some of his or her behaviors. Red flags might include if a client can’t stop eating

illness can provide clients with tools for stabilizing difficult emotions, Sheppard says. Treatment begins with breaking the binge cycle and providing emotional and dietary support through withdrawal and recovery, she adds.

Will exercise help?

Although research studies have not yet formally

explored this question, Mark Gold, M.D., Chair of the Department of Psychiatry at the University of Florida and an eminent addiction-research specialist, notes that the scientific community anecdotally supports the notion that exercise helps with recovery and is, therefore, typically encouraged. Moving forward, it is universally agreed that more research is needed. “There are a few important questions we still need to answer, such as which foods or things in foods

whenever he or she wishes; if a client manipulates ways

are addictive, and whether food addicts respond differently

to be alone so that he or she can eat privately; if he or

to clinical treatment,” says Gearhardt.

she has ever hidden food or eaten in secret; or if his

Regardless of future findings, using compassion to

or her eating or weight has ever interfered with jobs,

approach clients who struggle with food issues will always

relationships or finances. If these types of behaviors

be good medicine.

seems to exist in a client’s life, it is possible he or she needs professional help.

How to refer?

Approaching a client whom you suspect to

be a food addict can be a delicate process, since treatment of addiction is not within your scope of practice and the client may be in denial. Adding confusion to the referral question is the fact that food addiction is an emerging field of research lacking a clear conclusion as to what treatment type is most effective, Gearhardt says. With these caveats in mind, she suggests first mentioning to your client that you have noticed certain patterns of consumption and that you are concerned for his or her well-being. She recommends referring troubled clients to a

References

Avena, N.M., Rada, P. and Hoebel, B.G. (2009). Sugar and Fat Bingeing Have Notable Differences in Addictive-like Behavior. Journal of Nutrition, 139, 3, 623–628. Benton, D. (2010). The plausibility of sugar addiction and its role in obesity and eating disorders. Clinical Nutrition, 29, 3, 288–303. Gearhardt, A. et al. (2011). Neural correlates of food addiction. Archives of General Psychiatry, 68, 8, 808–816. Taylor, V.H., Curtis, C. and Davis, C. (2010). The obesity epidemic: the role of addiction. Canadian Medical Association Journal, 182, 4, 327–328.

Wang, G.J., et al., (2009). Imaging of brain dopamine pathways: Implications for understanding obesity. Journal of Addiction Medicine, 3, 8–18.

12-step program (such as Overeaters Anonymous) or to a clinician who does behavioral treatment (refer to www.abct. org). Alternately, making a referral to a medical doctor could also be of help, adds Avena.

What’s the fix?

Through private therapy and self-help groups,

therapists who specialize in the treatment of addictive

October 2011 • ACE CertifiedNews

Megan Senger is a writer, speaker and fitness sales consultant based in Southern California. Active in the exercise industry since 1995, she holds a bachelor’s degree in kinesiology and English. When not writing on health and lifestyle trends, techniques, and business opportunities for leading trade magazines, she can be found in ardha uttanasana becoming reacquainted with her toes. She can be reached at www.megansenger.com.

Who are the

Fittest Athletes? I By Jim Gerard

magine that there is a superOlympics, in which athletes

from every conceivable sport

would be judged by the same

standard. Who would win? Lance

Armstrong? Manny Pacquiao? LeBron

James? Lionel Messi? Michael Phelps? This article hopes to, if not answer, at least shed much light on what is essentially the stuff of barroom—or juice bar—arguments: What type of athletes are the most fit? Science is of little help, because sports physiologists don’t have a system to rank all athletes and, due to differences in criteria, there have been no scientifically valid Heckler in stands to the studies on the subject.* Add to this the fact that there are no tests that can notoriously paunchy John Kruk, accurately measure whole-body flexibility and agility, plus the difficulty the former Philadelphia Phillie: • of obtaining the results of existing tests such as athletes’ V O2 max You call yourself from professional sports organizations and the like, and we’re left with an athlete!? enlightened subjectivity. Kruk: Dr. Jonathan L. Chang, clinical associate professor of orthopedics at Lady, I’m not the University of Southern California in Los Angeles, says that like many an athlete, I’m a complex but ultimately unanswerable questions, “The determination of who’s the fittest athlete is baseball player. based on your definition of fitness. And if you stick to one criterion, it makes answering easier.” Probably the closest thing were the findings, published in The Wall Street Journal in 2008, of a panel of five sports scientists and exercise physiologists. Using criteria very similar to those used in this article, they named decathlete Roman Sobrely as the world’s fittest athlete.

October 2011 • ACE CertifiedNews

For the average gym-goer or recreational athlete, fitness is a combination of its four most basic components: cardiorespiratory endurance •

(as measured by VO2 max), muscular

Who do you think are the fittest athletes? Chime in with your opinion in the comments section.

strength and endurance, and flexibility. However, because we wanted to evaluate the

considered either the best athletes or the most mediocre ones. There’s no question they’re fantastically in shape. But because they have to compete in 10 events, they can’t be great at any

one of them. Their performance in any single event is

“fittest” from as many sides as possible, we are

substantially behind elite specialists in that event.”

using a much broader definition of fitness—the sum

Boxers and Mixed Martial Artists

of cardiorespiratory endurance, muscular strength and endurance, balance, power, flexibility, agility and physical skills. A rough survey of experts in the field, including exercise physiologists and high-level athletic trainers, yielded some fascinating answers. In short, decathletes, boxers (and practitioners of Mixed Martial Arts, or MMA), “skill position” pro football players (meaning running backs, wide receivers and

Boxers scored high in the informal ACE poll. Exercise physiologist Dr. Jeffrey A. Potteiger, a professor at Grand Rapids State University in Grand Rapids, Mich., spoke for the “sweet science” contingent. “While I haven’t seen any measures of fitness for boxers, they’re very strong, powerful and quick, and have a pretty high level of cardiorespiratory

cornerbacks) and hockey players ranked highest.

fitness.” (He

The Case for Decathletes

wrestlers, but had

Podiatrist Dr. John W. Pagliano, an American College of Sports Medicine fellow who ran in the 1968

pondered including reservations about their endurance levels.)

Olympic trials, ranks athletes using the same broad

Chang agrees that boxers are

criteria we used and believes that decathlon athletes

extremely fit in many ways, “and if

are the most fit. His reasoning rests on the broad

they’re not good at everything they

range of aptitudes these athletes must possess to

do, they’re going to get knocked

participate in 10 track-and-field events over a two-

out.” However, he felt that while

day span. You want cardiorespiratory endurance?

boxers needed agility and upper-

They can run 1,500 meters in 4 minutes, 20 seconds.

body speed (to throw punches),

Speed? 100 meters in 10 seconds. The shot put,

leg speed was not crucial, which

discus and javelin require power, and the high jump and long jump call for agility. Balance, coordination and what Pagliano calls

controversial topic. “[Decathletes] are

is why he ranked them slightly behind football players. Todd Durkin, owner of Fitness Quest 10 in San Diego, and

“skill” are needed for the

author of The IMPACT! Body

pole vault and 110-meter

Plan, disagrees. Having worked

hurdles. “And they need

with dozens of professional athletes in the National

flexibility for every event,”

Football League and Major League Baseball, Durkin

says Pagliano.

asserts, “I would put a top mixed martial artist

October 2011 • ACE CertifiedNews

Yet even these

(MMA) or boxer up against a decathlete, strictly on

incredibly versatile

the basis of fitness performance.” After all, an MMA

performers are not

athlete employs a wide range of fitness attributes

without their detractors.

(including perhaps the leg speed for kicking that

Chang says that their

Chang felt boxers lacked) at high intensity “while

relative ranking is a

someone is trying to choke him.”

Football Players In Chang’s estimation, a skills player in the NFL will probably have the widest combination of fitness attributes. “In most sports, you need to concentrate on only one or two criteria,” he says. “But to succeed in football, you have to do many things well—and take a hit.” Durkin echoes this: “Cornerbacks, wide receivers and running backs are some of the fittest athletes possible. They can train at extremely high intensity, for a prolonged period of 60 to 90 minutes. They apply speed, power, endurance, coordination, quickness, rhythm and strength to many skills and tasks. And they have very low body fat.” Yet Durkin admits that they’re not perfect. “If you reduced your criteria to strength, endurance and flexibility, football players would lose a bit, because they’re not as flexible as, say, basketball players.”

Hockey Players The typical NHL player comes in a package that melds strength, agility, power, speed and flexibility. That’s why Pagliano ranked them only behind decathletes and boxers. “They gain points for overall fitness and lose a few because they’re on skates, which requires less effort than, say, basketball players. On the other hand, they require a high degree of skill and balance.” Potteiger disagrees: “I consider hockey as more of a skill sport. I’ve done some performance testing on them and they’re strong, but not as much as you think. They don’t have the

endurance of basketball players. Hockey players go all out in 30- to 60-second shifts, then get a break.”

Who Didn’t Make the Cut—and Why Surprisingly, triathletes ranked near the bottom of our unofficial survey. Pagliano says, “They lack speed, strength and the skill to, say, hoist themselves with a pole over an 18-foot bar.” The same caveats apply to endurance runners and cyclists. “Lance Armstrong,” argues Potteiger, “doesn’t have upper-body strength and he wouldn’t do as well throwing the shot put, for example, as a pro football player. Even sprinters, who possess plyometric power and speed, don’t have the all-around physical ability of a decathlete.” Dr. Carl Foster, director of the Human Performance Laboratory at the University of Wisconsin, LaCrosse, rules out some other candidates: “Soccer players are neither remarkably strong nor do they have remarkable endurance, but they are better than average in both. Strongman competitors usually have poor endurance, but they are very strong.” Sports such as baseball and golf (does it even qualify?) tilt more toward elite skills than overall fitness. “You could be a very good baseball player, but not necessarily be a good athlete,” Potteiger says.

More Questions Than Answers Potteiger says that factors beyond physical capacity also cloud our ability to evaluate the fittest athlete. First, there’s the issue of self-selection. Potteiger believes that many pro athletes— such as LeBron James—would be successful decathletes, but choose not to, probably because of the sport’s lower profile and earning potential. At some point, the multisport athlete has to specialize to become successful. And even within a sport, certain skills are more or less important than others. (Take basketball—a point guard needs quickness, but a center may not.)

October 2011 • ACE CertifiedNews

How the Fittest Train Now that we’ve reached educated conclusions about the fittest athletes, you may be wondering what kind of training it takes to become one. Durkin, who trains many pro athletes, gave us a detailed look. In the off-season

to six exercises (two to four sets of each) from among the following: balance-board push-ups, stability ball dumbbell bench press, TRX rows, Total Gym pullups, TRX movements for the shoulder and back, and one-arm rows and other traditional strength-training

his charges will do 45- to 60-minute high-intensity interval

exercises on machines or with free weights. He also

workouts three to four times a week. As the season

uses relatively esoteric equipment such as fat bars

approaches, they’ll work out longer (up to two-and-a-half

(which are thicker, harder-to-grip barbells) or rice

hours a day), working both the upper and lower body, incorporating weights and on-field sport-specific activities. A typical weekly breakdown is:

buckets (to strengthen fingertip grip). • Some days Durkin adds 30 to 40 minutes of agility drills that replicate moves on the field (with a 1:2 or 1:3 work-

• Monday and Thursday: lower body and core

to-rest ratio; that is, 20 seconds of work, 40 seconds of

• Tuesday and Friday: upper body

rest) using cones, ladders, hurdles and Superbands.

• A peak workout for the lower body consists of some combination of squats, lunges, side lunges, plyometrics, single leg Romanian deadlifts, kettlebell swings and

• If those weren’t enough, he adds supplementary exercises for the neck, feet and ankles. So, if as Chang says, “the fittest athlete is in the eye of the

lateral band walks (for the hips), using a Superband.

beholder,” anyone who can survive Durkin’s workouts can

Core work includes exercises using the TRX Suspension

probably claim the mantle.

Trainer, Swiss balls and BOSU balls, push-passes with a medicine ball, total gym knee tucks and rotational training work for the hips and core on the TRX Rip trainer. “We’ll do four to six lower-body exercises, plus five to 10 sets of core training,” Durkin says. • The next day, the upper-body work consists of four

October 2011 • ACE CertifiedNews

Jim Gerard is an author, journalist, playwright and stand-up comic. He has written for the New Republic, Travel & Leisure, Maxim, Cosmopolitan, Washington Post, Salon, Details, New York Observer and many other magazines. For more information, visit his site at www.gangof60.com.

A Mind-Body Creating the Ultimate

s we age, our bodies decline in function, especially if we’re not taking precautions against it. The same goes for the brain.

While it was once believed that the brain was hardwired during childhood and there

Connection By Carrie Myers

was nothing you could do to change that, today we know that the brain is plastic in nature, able to form new cells and neural connections. As a fitness professional, you are in a perfect position to help older adults effectively exercise their brains along with their bodies, thereby creating the ultimate mind-body connection.

Neuroplas-what?

“With aging, a loss of synapses may contribute to a slowing in the speed of cognitive processing, including thought and mental recall,” says Janie Clark, M.A., president of the American Senior Fitness Association and author of “Brain Fitness for Older Adults,” a continuing-education course for fitness professionals. “However, we can mitigate the degenerative cognitive loss commonly associated with normal aging by encouraging neuroplasticity.” Neuroplasticity is the ability of the brain to change, adapt and even rewire itself based on new experience. One issue with seniors, however, is that they tend to fall into routines and either avoid or do not have the opportunity to experience new activities or events. Brain Fitness for Older Adults CEC course “Many seniors never change their experience. They do the same things all American Senior Fitness the time and seem to be afraid to do anything different,” says Carolyn Dean, M.D., Association N.D., medical director of The Nutritional Magnesium Association. “That fear keeps SuperBrain Yoga them from engaging in new experiences that could help foster neuroplasticity.” by Master Choa If you work with this population, you are already setting them on the track to Kok Sui neuroplasticity, because exercise alone has been shown to improve brain health. “Large epidemiologic studies have shown that middle-aged and senior people who exercise regularly experience less age-associated cognitive decline,” says Catherine Sarkisian, M.D., a geriatrician and researcher at the David Geffen School of Medicine at UCLA. “We also know from randomized trials of aerobic exercise programs that people who improve their cardiac fitness are also more likely to improve their cognitive function, especially in the domains of cognitive speed and attention. One reason for this is because blood flow to your brain increases with the increased cardiac output from the aerobic exercise.

Brain Fitness Resources

October 2011 • ACE CertifiedNews

“Aerobic exercise in turn prevents cardiovascular disease and diabetes,” Sarkisian continues, “both of which are risk factors for dementia, so it makes sense that people who maintain excellent cardiac fitness are at lower risk of [developing dementia].” But it goes further than that. There are even specific changes within the brain itself. “When participating in cardio exercise, the brain releases and increases the brain-derived neurotrophic factor (BDNF) level, which is like Miracle-Gro for new brain cells, forming new cells, neural pathways and connections,” explains Aneil Koerper, C.S.C.S., health and fitness coordinator for The Terraces of Phoenix in Phoenix, Ariz. “Research suggests that physical fitness may foster cognitive health through more than one mechanism,” adds Clark. Besides stepping up the secretion of BDNF, “it also appears to increase the rate of neurogenesis—the actual creation of new neurons—across one’s lifespan. It also improves circulation while increasing the oxygen-carrying capacity of one’s blood; enhanced blood flow to the brain has been linked to corresponding improvements in cognitive functioning.” Mark Poisall, M.S., C.S.C.S., a behavioral specialist for Medifast, Inc., cites a 2006 study by Colcombe et al. in which 59 older adults were randomly assigned to either a cardiovascular exercise group or a nonaerobic exercise control group in which they did only stretching and strength training. Participants exercised for three hours a week for six months. Their brains were scanned before and after the training period. After six months, the brain volume of the aerobic-exercising group increased in several areas compared to the control group. Volume increase occurred primarily in frontal and temporal areas of the brain, which are involved in executive control and memory processes. (See sidebar, “What Parts of the Brain Benefit Most From Exercise?”) “The authors do not know what underlying cellular changes might have caused these volume changes,” says Poisall. “However, they suspect, based on animal research, that volume changes may be due to an increased number of blood vessels and an increased number of connections between neurons.”

October 2011 • ACE CertifiedNews

What Parts of the Brain Benefit Most From Exercise? The entire brain benefits from physical activity, but it appears to especially enrich functions based in the prefrontal and frontal regions of the brain. “This was reinforced by an exerciseversus-medication study conducted by a team of Duke University researchers,” explains Clark. Researchers measured 84 clinically depressed middle-aged and older subjects at baseline and again after four months in a variety of cognitive domains. Compared to the medication users, the exercisers had greater improvements in memory, as well as in executive functions pertaining to planning, organization and intellectual multitasking. Source: Khatri, P. et al. (2001). Effects of exercise training on cognitive functioning among depressed older men and women. Journal of Aging and Physical Activity, 9, 1, 43−57.

Tease the Brain

Easy Ways to Tease the Brain

You can easily begin incorporating brain exercises into your clients’ or participants’ routines today. Consider trying the following techniques for challenging your clients’ brains: R Encourage them to do a crossword puzzle, word find, math problems, or Sodoku while on the exercycle. R Have participants alternate five minutes of brainteasers with 10 minutes of aerobic activity. R Play a Wii FitTM game that requires a client to do math and jump at the same time. R Educate your clients about the muscles they are using during each exercise and quiz them during their sessions to see if they remember the names. R Play a game of Simon Says, incorporating physical activity into the game. R Incorporate activities that require clients to take directions, such as dance, tai chi and yoga, as these create a greater challenge for the brain. R Bat a balloon back and forth. To increase the challenge, make a rule that they have to alternate hands, or tell them before they hit the balloon back to you which hand they have to use. R Incorporate exercises that require clients to think left to right and diagonally. For example, have the client assume a standing or seated position on a stability ball and: • hold a 1- to 4-pound soft medicine ball in each hand. Hold arms out to the sides at shoulder height. Adduct the extended arms to the body’s midline, open the arms back up, and then bring the extended arms up overhead and back down to the starting position. Repeat for eight to 12 repetitions. • position the extended arms so that they are at a diagonal to the body, with one arm up and one arm down. Hold a 1- to 4-pound soft medicine ball in one hand. Close the arms, bringing them both to chest height, and move the ball to the opposite hand. Continue to exchange the ball in this manner for eight to 12 reps and then switch the direction of the diagonal and repeat. • position the arms in the same manner as the previous exercise, but hold the ball in the top hand. After you exchange the ball to the other hand, switch the direction of the diagonal, so that the ball is always in the top hand. Repeat for eight to 12 reps.

While aerobic exercise alone appears to benefit the brain, some programs, including The Terraces of Phoenix, are adding brainteaser activities to their exercise programs to further improve the brain’s potential toward neuroplasticity. “We decided to add brainteasers to our residents’ cardio routines to improve their memory and hearts at the same time,” says Koerper. “During the new fitness class, ‘Heart and Mind Cycle,’ older adults cycle on a recumbent bike while [our trainers] ask them brain teasers. This has been very popular among our residents.” Vista del Monte, a front-porch retirement community in Santa Barbara, Calif., takes a similar approach. “We’ve just begun offering ‘Brain Fitness Classes’ as part of the programming from the fitness and aquatic center,” explains Peggy Buchanan, M.A., director of fitness aquatics and physical therapy at Vista del Monte. “These one-hour classes begin with simple dance steps, then incorporate word games, puzzles and memorization techniques, along with a brief PowerPoint presentation explaining how exercise, nutrition and socialization stimulate cognition, delaying the onset of dementia.”

The Bottom Line

The aging population offers you a wonderful opportunity to help people improve their quality of life at a time when they may be facing increasing challenges performing activities that were once automatic and done with ease. The brain is an amazing organ that has the ability to adapt, grow and change—at every age. The outdated adage that “old dogs” can’t learn new tricks has no application to the older adult who is willing to continue to engage in physical activity and partake in new experiences. Carrie Myers has a bachelor’s degree in exercise science and has been a freelance writer for more than 11 years. She is the author of the award-winning book, Squeezing Your Size 14 Self into a Size 6 World: A Real Woman’s Guide to Food, Fitness, and Self-Acceptance and presents, teaches and trains in N.H. and Vt. October 2011 • ACE CertifiedNews

By Natalie Digate Muth, M.D., M.P.H., R.D.

eople cite many reasons for not being physically active—not enough time, not enough fun, not enough energy…the list goes on. But it turns out that one of the most telling factors is whether or not a person has kids. It’s no secret that parenting young children is time-consuming and stressful, a fact confirmed by studies like the one conducted by researchers from the University of Minnesota comparing the health habits of young adults with and without children. This study assessed the eating and physical-activity behaviors of 1,500 socioeconomically and ethnically diverse young adults. Results showed that moms drank more sugary drinks and ate 400 more calories per day, more saturated fat and fewer dark green vegetables (the healthiest kind of vegetable), and exercised less than the non-moms. With all that bad news, it’s not surprising that the moms also weighed more than the non-moms. Dads had lower physical-activity levels, but no major nutrition changes and no difference in BMI than the non-dads (Berge et al., 2011). From this study, and others like it, it is clear that parenthood can take quite a toll on the health habits of parents. In fact, a review of 25 studies on the topic of parenting and physical activity found that parents with young kids are far less active than non-parents (Bellows-Riecken and Rhodes, 2008).

Parenthood

October 2011 • ACE CertifiedNews

and the

Parents as Role Models for Healthy Behaviors The activities that parents engage in every day just to care for and play with their children count, but finding the time to commit to an exercise program helps a person feel better and achieve or maintain a healthy weight. Furthermore, in the current environment of rampant physical inactivity, ready access to highly processed and calorie-dense foods, and epidemic rates of childhood and adult obesity, the best thing parents can do to help set their children on the path to maximal health and well-being—which includes eating healthfully and engaging in physical activity on a regular basis—is to model healthy behaviors. In fact, time and again, research has shown that the most effective strategy for preventing and reducing childhood obesity is to focus exclusively on the parent (Golan, Kaufman and Shahar, 2006; Golan and Crow, 2004; Golan et al., 1998). One study found that specifically training parents in healthy lifestyle habits led to a 10 percent weight loss in moderately obese five- to nine-year-old children—and this loss was maintained for two years (Magarey et al., 2011). Another found that a parent-centered nutritional program that focused on parental goal-setting, role modeling and positive reinforcement was essential for sustainable weight improvements in obese kids (Collins et al., 2011). In short, one promising way to help both adults and children to adopt healthier habits and a more active lifestyle is to convince the parent, as primary caretaker and role model, to make physical activity a family priority.

Epidemic of

Physical Inactivity

October 2011 • ACE CertifiedNews

Easy to Say, Harder to Do Parents commonly cite fatigue and lack of time, childcare and social support as barriers to getting the recommended 60 minutes of physical activity each day. So what can be done to help parents reverse the trend toward decreased activity that so often follows the joyous arrival of a new family member? Here are a few tips you can offer parents who claim that there’s just no way to balance the demands of parenthood and carve out an hour a day to work out.

1. Take the kids along for the ride.

“The best way for me to exercise is to take both kids out in the jogging stroller. Once or twice a week I meet some other moms at the walking trail. Pushing 60-plus pounds of kids and stroller up and down hills for an hour is a pretty good workout!” recommends Danielle Rattray, mother to Owen (4) and Hannah (1).

2. Ask for help.

Lean on a spouse or partner to watch the kids for a few minutes and go for a quick workout. Working parents often want to spend every non-working moment with the kids, but sometimes carving out a few minutes of personal time can make all the difference. “It’s hard not to feel guilty taking time to exercise by yourself when I already feel like I don’t get to spend enough time with [two-yearold] Xavier,” says Amber Curran. “But it keeps me happier and less crazy, so I figure that benefits him as well.” After all, she says, “No one wants a nutty mother!”

3. Make a game of it.

Barb Ruvarac, mother of school-aged children, Samantha and Zach, pushed herself to meet a predefined number of steps each day. If that means staying up late to get the steps in, so be it. “When Samantha went to bed I would finish my steps on the treadmill to reach 10,000 steps. Some days I’d only have to walk for 30 minutes, some days it would take longer. Then, I graduated from walking to running. Then my husband signed us up for the Shamrock Shuffle in 2010—first running event ever! And by May of 2010, I’d lost 20 pounds and two dress sizes!” Barb is now an avid half-marathoner and highly active role model to her highly active children.

October 2011 • ACE CertifiedNews

References Bellows-Riecken, K.H. and Rhodes, R.E. (2008). A birth of inactivity? A review of physical activity and parenthood. Preventive Medicine, 46, 2, 99−110.

4. Prioritize. In describing her commitment to exercise despite working full-time and raising a nine-month-old, Beth Read uses an analogy that we all can relate to: “Like they tell you in the airplane . . . put on your oxygen mask first before assisting others.” Whether that means waking up before the children or staying up a little bit later, getting a few minutes of physical activity sets the stage for a more productive day and well-balanced person.

5. Set goals. Tackling the most challenging health struggles becomes a little bit easier with goal-setting. Try this exercise: Write down three goals—a nutrition goal, a fitness goal and a behavioral goal. Operationalize this goal as much as possible by trying to make sure that the goal is SMART. Specific: What is it exactly that you hope to achieve? Measurable: How will you know if you got there? Attainable: Make sure it is something realistic that you are going to be able to achieve with some moderate amount of effort. Relevant: Choose goals that really are meaningful to you and that will help you feel like you’ve really accomplished something. And Timely: Set a date for when you hope to achieve your goal that is far enough in the future to give you time to meet it, but not so far that you will lose interest before reaching it.

6. Commit to setting an example. It’s simple: Kids pay attention to what their parents are doing. Despite the

Berge, J.M. et al. (2011). Are parents of young children practicing healthy nutrition and physical activity behaviors? Pediatrics, 127, 5, 881−887. Collins, C.E. et al. (2011). Parent diet modification, child activity, or both in obese children: An RCT. Pediatrics, 127, 4, 619−627. Golan, M., Kaufman, V. and Shahar, D.R. (2006). Childhood obesity treatment: Targeting parents exclusively v. parents and children. British Journal of Nutrition, 95, 5, 1008−1015. Golan, M. and Crow, S. (2004). Targeting parents exclusively in the treatment of childhood obesity: Long-term results. Obesity Research,12, 2, 357−361. Golan, M. et al. (1998). Parents as the exclusive agents of change in the treatment of childhood obesity. American Journal of Clinical Nutrition, 67, 6, 1130−1135. Magarey, A.M. et al. (2011). A parent-led family-focused treatment program for overweight children aged 5 to 9 years: The PEACH RCT. Pediatrics, 127, 2, 214−222.

many barriers to physical activity, taking the time—even if it’s just a few minutes per day—to engage in physical activity sets a powerful example for children. The repeated opportunities to see how you eat and play make it easy for kids to remember the experiences. And kids are motivated to copy their parents’ actions.

While there are a million reasons not to be physically active, parents who make getting regular exercise a priority are not only more likely to be fit and healthy themselves, they are also more likely to raise fit and healthy children. To fight the epidemic of obesity in the United States—especially reversing childhood obesity—parents have to be the first ones to stand up, lace our shoes and lead the charge. Natalie Digate Muth, M.D., M.P.H., R.D., is a pediatrics resident at UCLA Mattel Children’s Hospital. She’s also mom to two young children, Tommy (3) and Mariella (11 months).

October 2011 • ACE CertifiedNews

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