Fitness American Council on Exercise速
$5.00 Volume 16 Issue 2 March/April
matters 2010
速
A Non-profit Organization
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e have some exciting news to share with you! ACE has been working diligently to find new and more effective ways to enhance and increase the amount of health and fitness information we offer you every month. In addition to taking advantage of new technologies, ACE is working with IDEA to leverage each organization’s highest quality services and offerings. Through this initiative, ACE will now begin offering all ACE-certified Professionals a co-branded edition of the award-winning IDEA Fitness Journal, which is published 10 times per year and features great opportunities to earn continuing education credits (CECs). Additionally, ACE-certified Professionals will begin receiving a monthly edition of ACE Certified News in an electronic format, which also will include opportunities to earn CECs. By delivering your information electronically, we can enhance your learning experience through the use of features like videos and exercise demonstrations. So there is no interruption in the delivery of your publications, we want to be sure we have your correct mailing addresses—both physical and electronic. Please take a moment to visit our Web site at www.acefitness.org and make sure your account information is up-to-date. And while you’re there, sign up for our monthly Health eTips e-newsletter, which is a convenient way to receive health and fitness news geared to fitness enthusiasts of all levels. And finally, in addition to the changes already mentioned, we will be discontinuing ACE FitnessMatters and the May/June 2010 issue will be the final one we publish…at least for now. If you are a paid subscriber to ACE FitnessMatters, and your subscription continues after July 1, 2010, we will pro-rate and reimburse you for your remaining issues. No action is required on your part and you can expect to receive a check four to six weeks after July 1. In the meantime, please let us know if you have any questions and look for more information about our new editorial offerings in the coming months.
American Council on Exercise
S t aff Publisher Scott Goudeseune Chief Science Officer Cedric X. Bryant, Ph.D. Editor Christine J. Ekeroth Art Director Karen F. McGuire Associate Editor Marion Webb Production Nancy M. Garcia Mission Statement 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. 2 March/April 2010 • ACE FitnessMatters
Editorial Advisory Board Nancy Clark, M.S., R.D., a registered dietitian with additional training in exercise physiology, is the director of nutrition services for SportsMedicine Brookline, one of the largest athletic injury clinics in New England. Clark specializes in sports nutrition, wellness and the nutritional management of eating disorders. She has authored several sports nutrition books and contributes to numerous publications. Dale Huff, R.D., is co-owner of Nutriformance and a former area manager for First Fitness in St. Louis, Mo. He has extensive experience designing and managing personaltraining programs and has worked in various clinical settings as a dietitian. He also is an ACE-certified Personal Trainer. Steven F. Loy, Ph.D., F.A.C.S.M., is a professor of kinesiology and director of the Exercise Physiology Laboratory at California State University, Northridge. He is executive director of the Southwest Chapter of ACSM and is the wellness coordinator for the Los Angeles Fire Department. He has overseen several ACE-sponsored studies of exercise equipment. Suzanne Nottingham is founder of Sports Energy in Mammoth Lakes, Calif. She is a well-known programming innovator for outdoor, sports and balance conditioning, and was IDEA’s 2000 Fitness Instructor of the Year. She is currently the fitness director for the Double Eagle Resort & Creekside Spa in June Lake, Calif. Michael Pratt, M.D., M.P.H., coordinates physical activity research and health promotion programs within the National Center for Chronic Disease Prevention and Health Promotion at the Centers for Disease Control and Prevention (CDC). He is board certified in general preventive medicine and public health and is a fellow of the American College of Preventive Medicine. He has published numerous articles and spoken widely on the health aspects of physical activity. William C. Whiting, Ph.D., F.A.C.S.M., C.S.C.S.D., is a professor of kinesiology and director of the Biomechanics Laboratory at California State University, Northridge. He is a past president of the Southwest Chapter of ACSM and co-author of Biomechanics of Musculoskeletal Injury.
Have You Moved? If you move or change your mailing address, please notify us immediately so we can update our records. That way you won’t miss an issue of ACE FitnessMatters, or any other important mailings from ACE. Just give us a call at 858-576-6500. www.acefitness.org Subscription price is $19.95 per year. ISSN 1082-0361 ACE, American Council on Exercise, FitnessMatters and Workout Watchdog are registered trademarks of the American Council on Exercise.
In order to give you the most unbiased information, the American Council on Exercise does not accept advertising in this publication. ACE FitnessMatters is published bimonthly by the American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123. © 2010 American Council on Exercise
Contents
March/April 2010
“All the news that keeps you fit…”
Page 10
Cover Story Speed Camp: Go! Go! Go!. . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Driven by the increasing importance—and potential financial reward—of speed in track, football, basketball and other sports, a mini-industry has emerged over the past decade that promises to train athletes to not only run faster, but with greater efficiency and strength. Page 4
Inside This Issue Why Exercise Makes You Less Anxious. . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Scientists have known for some time that exercise stimulates the creation of new brain cells (neurons) but not how, precisely, these neurons might be functionally different from other brain cells.
Krank it Up. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Can the latest exercise machine from the inventor of Spinning live up to the hype? Exclusive ACE-sponsored research examines the effectivenss of the Krankcycle and Kranking.
Page 6
Exploring the Role of Prophylactic Ibuprofen with Exercise: Does it Help or Hurt?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Many competitive endurance athletes use ibuprofen and non-steroidal anti-inflammatory drugs (NSAIDs) hoping that they will mask the discomfort of joints pounding concrete at high speeds. Yet despite their widespread use, NSAIDs may do more harm than good, especially when the drugs become a regular part of an athlete’s routine.
Workout Watchdog. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 The latest fitness gadgets promise to track more than just your steps, but is all that added information worth the cost?
CEC Quiz. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Page 14 ACE FitnessMatters • March/April 2010 3
Phys Ed:
Why Exercise Makes You Less Anxious
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By Gretchen Reynolds
esearchers at Princeton University recently made a remarkable discovery about the brains of rats that exercise. Some of their neurons respond differently to stress than the neurons of slothful rats. Scientists have known for some time that exercise stimulates the creation of new brain cells (neurons) but not how, precisely, these neurons might be functionally different from other brain cells. In the experiment, preliminary results of which For years, both in popular imagination and in scientific were presented at the annual meeting of the Society for circles, it has been a given that exercise enhances mood. But how Neuroscience in Chicago, scientists allowed one group of exercise, a physiological activity, might directly affect mood and rats to run. Another set of rodents was not allowed to exeranxiety — psychological states — was unclear. Now, thanks in cise. Then all of the rats swam in cold water, which they no small part to improved research techniques and a growing don’t like to do. Afterward, the sciunderstanding of the biochemistry entists examined the animals’ brains. and the genetics of thought itself, Rats that ran for They found that the stress of the scientists are beginning to tease out swimming activated neurons in all how exercise remodels the brain, at least six weeks of the brains. (The researchers could it more resistant to stress. In exhibited less stress- making tell which neurons were activated work undertaken at the University of because the cells expressed specific Colorado, Boulder, for instance, sciinduced anxiety. genes in response to the stress.) But entists have examined the role of the youngest brain cells in the runserotonin, a neurotransmitter ning rats, the cells that the scientists assumed were created often considered to be the “happy” brain chemical. by running, were less likely to express the genes. They genThat simplistic view of serotonin has been undererally remained quiet. The “cells born from running,” the mined by other researchers, and the University of researchers concluded, appeared to have been “specifically Colorado work further dilutes the idea. In those buffered from exposure to a stressful experience.” The rats experiments, rats taught to feel helpless and anxious, had created, through running, a brain that seemed by being exposed to a laboratory stressor, showed biochemically, molecularly, calm. increased serotonin activity in their brains. But rats that had run for several weeks before being stressed showed less serotonin activity and were less anxious and helpless despite the stress. Other researchers have looked at how exercise alters the activity of dopamine, another neurotransmitter in the brain, while still others have concentrated on the antioxidant powers of moderate exercise. Anxiety in rodents and people has been linked with excessive oxidative stress, which can lead to cell death, including in the brain. Moderate exercise, though, appears to dampen the
4 March/April 2010 • ACE FitnessMatters
effects of oxidative stress. In an experiment led by researchers at the University of Houston and reported at the Society for Neuroscience meeting, rats whose oxidative-stress levels had been artificially increased with injections of certain chemicals were extremely anxious when faced with unfamiliar terrain during laboratory testing. But rats that had exercised, even if they had received the oxidizing chemical, were relatively nonchalant under stress. When placed in the unfamiliar space, they didn’t run for dark corners and hide, like the unexercised rats. They insouciantly explored. “It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” says Michael Hopkins, a graduate student affiliated with the Neurobiology of Learning and Memory Laboratory at Dartmouth, who has been studying how exercise differently affects thinking and emotion.
“It’s pretty amazing, really, that you can get this translation from the realm of purely physical stresses to the realm of psychological stressors.” The stress-reducing changes wrought by exercise on the brain don’t happen overnight, however, as virtually every researcher agrees. In the University of Colorado experiments, for instance, rats that ran for only three weeks did not show much reduction in stress-induced anxiety, but those that ran for at least six weeks did. “Something happened between three and six weeks,” says Benjamin Greenwood, a research associate in the Department of Integrative Physiology at the University of Colorado, who helped conduct the experiments. Dr. Greenwood added that it was “not clear how that translates” into an exercise prescription for humans. We may require more weeks of working out, or maybe less. And no one has yet studied how intense the exercise needs to be. But the lesson, Dr. Greenwood says, is “don’t quit.” Keep running or cycling or swimming. (Animal experiments have focused exclusively on aerobic, endurance-type activities.) You may not feel a magical reduction of stress after your first jog, if you haven’t been exercising. But the molecular biochemical changes will begin, Dr. Greenwood says. And eventually, he says, they become “profound.” © 2010 The New York Times. Reprinted with permission.
Letters to the edtior Re: “Kettlebells: Twice the Workout in Half the Time?” January/February 2010 As a kettlebell enthusiast, I was excited when I heard that ACE had completed a research study reinforcing the benefits of kettlebell training. But then I got to the end of the study and found that ACE had one of their own experts—someone who isn’t certified in kettlebell training—develop a kettlebell program. The program itself isn’t bad, but there are two egregious errors that should be corrected, if possible. First, the photos of the fitness model doing kettlebell swings show them being done improperly: He is bending his knees too much, and not folding enough with his hips. This is a common problem I’ve seen when people who aren’t familiar with kettlebells attempt to demo the swing. The position when the kettlebell is between the legs should be similar to the body position at the bottom of a Romanian deadlift. You’ve noted that the swing works the glutes and quads. It might, the way it’s being demonstrated! But it should actually work the glutes and the hamstrings. The second error is the advice given on the size of kettlebell to use. Traditional kettlebell training usually calls for 12kg starting weight for women, not 8kg (18lb) as you indicated. And sizing down to a lower, lighter weight is more likely to induce incorrect form. When the kettlebell is too light, people tend to ignore the hip drive and lift with their arms. A heavier weight forces the correct movement, because the arms are typically not strong enough to create the proper move on their own. I understand that ACE didn’t want to use non-ACE certified trainers to develop the program, but having the article and program reviewed by a certified kettlebell instructor (RKC, for instance), or even by one of the kettlebell enthusiasts you used in the study would have identified these issues before you went to print.
ACE Responds
—Liz Muirhead
Thank you for your feedback and your comments on our recent Kettlebell study and article. With regard to your comments on the workout, I understand your opinion is from the standpoint of one who has learned their technique from one of many kettlebell organizations that focus Continued on page 13 ACE FitnessMatters • March/April 2010 5
Krank Can the latest exercise machine from the inventor of Spinning live up to the hype? Exclusive ACE-sponsored research examines the effectiveness of the Krankcycle and Kranking.
By Blake Boyer, M.S., John Porcari, Ph.D., and Carl Foster, Ph.D., with Mark Anders
6 March/April 2010 • ACE FitnessMatters
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it
hen it comes to group fitness classes, few have enjoyed ® the longevity of Spinning. This high-intensity, high-energy indoor cycling class was first launched in the late 1980s and is still among the most popular offerings at clubs and gyms across America today [ACE sponsored one of the first indoor cycling studies, published in ACE FitnessMatters, Nov./Dec. 1997]. The man behind the indoor cycling phenomena is former champion ultradistance cyclist-turned-fitness-guru Jonathan Goldberg, best known in the fitness industry as Johnny G. For nearly 20 years, he rode high on the popularity of Spinning but then in 2004, Johnny G. was sidelined with a virus that damaged his heart. No longer able to safely cycle the way he’d been accustomed to, he became depressed. Then he remembered years earlier having seen a wheelchair-bound athlete competing on a handcycle. That vision stuck with him and was the seed that eventually grew into Johnny G’s Krankcycle. The Krankcycle resembles a conventional Upper Body Ergometer (UBE) in which you sit and essentially “pedal” with your hands. The UBE is standard issue in rehab environments, but healthy exercisers have traditionally paid little attention to the machines in the gym environment. Basically a souped-up
UBE, the Krankcycle enables exercisers to sit or stand, and its crank arms can be “pedaled” independently for a wider variety of movement patterns and combinations. Johnny G. officially launched the $2,200-machine, manufactured by Matrix Fitness Systems, last year at a major fitness tradeshow. Since that time, there’s been significant buzz about it and the Spinning-esque group exercise class called Kranking. As of January 2010, approximately 1,300 Krankcycles had been sold and an estimated 35 clubs nationwide (including California-based Club One and Frog’s) currently offer Kranking classes. Given its early success, ACE decided to put Kranking to the test.
WEB SIGHTING Learn more about the Krankcycle and see Kranking in action at www.krankcycle.com.
The Study To analyze the average calorie burn and exercise intensity of a typical Krankcycle group workout, ACE enlisted the help of the research experts at the University of Wisconsin, La Crosse Exercise and Health Program. The team, led by John Porcari, Ph.D., and Blake Boyer, M.S., recruited 12 volunteers, male and female, ages 20 to 30 years, none of whom had ever used a Krankcycle previously. This type of participant was selected because he or she closely resembles the average fitness center user who would most likely attend a Krankcycle class. Prior to beginning the actual study, all subjects performed three to five “habituation trials” on a UBE in which they built upper-body endurance and became accustomed to the hand cycling–type modality. Next, researchers at the Human Performance Laboratory conducted a maximal exercise test on each subject using the UBE machine. • Throughout the maximal test, oxygen consumption (VO2max), heart rate (HR) and ratings of perceived exertion (RPE) were constantly monitored. Once a fitness baseline was established for typical upper-body aerobic-type exercise, all 20 subjects participated together in a 30-minute Krankcycle class held at Wisconsin Athletic Club in Milwaukee. The class was led by Krankcycle’s head of training and education, so it mimicked the standard Kranking class format in which each student is equipped with a Suunto heart-rate monitor and his or her own Krankcycle. As the class begins, the students follow the instructor’s cues regarding tempo and Kranking technique, and every student’s heart rate is projected on a video screen at the front of the room. The instructor uses the projected heart rates to foster competition and motivate each student
up!
Continued on page 8
ACE FitnessMatters • March/April 2010 7
•
Table 1. VO2 and Caloric Expenditure During the 30-Minute Krankcycle Workout •
Predicted V O2 (ml/kg/min)
25.0 ± 5.90
% V O2max
72 ± 10.0
The Results
Caloric Expenditure (Kcal/min))
9.0 ± 2.93
Caloric Expenditure (30 min)
269 ± 87.8
Researchers found that subjects burned an average of nine calories per minute and a total of 269 calories during the 30-minute Kranking workout. This average (and total) was based on a math• ematical relationship between HR and VO2 data collected during the maximal exercise testing on the UBE (Table 1). It is important to note that these caloric estimates are substantially lower than the real-time estimates generated by the Suunto monitoring system during the actual class session. The Suunto system estimated that subjects burned an average of 393 calories (Ra nge during the 30-minute class, a difference of ) 124 calories. (56–70) This discrepancy can be accounted for by (58–73) the difference in the way the UBE requires (59–80) subjects to stay seated while the Krankcycle (67–84) employs both sitting and standing postures. (69–84) “The Krankcycle uses more muscle mass (67–88) than the UBE so you’d likely burn more (77–90) calories because of the different standing (74–91) positions,” explains Boyer. Therefore, Boyer (70–97) suggests, the higher energy expenditure (68–95) found by the Suunto system may more (62–97) closely reflect the subjects’ actual energy expenditures. (69–91) Overall, the average heart rate for all sub(78–95) jects hovered around 154 beats per minute, (82–109) which corresponds to approximately (87–105) 86 percent of HRmax (Table 2). This indi(76–100) cates the Krankcycle workout was considered (77–102) high intensity, according to the researchers. (81–101) Following an analysis of the percentage of (84–102) time spent in various heart-rate zones, the (81–96) data showed that approximately 90 percent (74–96) of the 30-minute Kranking class was spent at (74–101) greater than 70 percent of HRmax (Figure 1). (82–106) Researchers also noted that there were times (87–107) during the class when individual subject’s heart rates were so high that they exceeded (88–105) their HRmax determined from the maximal (88–105) UBE test. (89–106) • The average VO2 during the workout (78–107) was estimated to be 25.0 ml/kg/per min(62–109) ute, which corresponded to 72 percent of (58–108) • VO2max. Due to the large number of subjects participating in the class simultane(78–91) ously, researchers were unable to measure • oxygen uptake (VO2). Instead, like caloric • expenditure data, VO2 was determined using a • mathematical equation based on the VO2 data collected during the maximal exercise testing on the UBE.
•
Table 2. Minute-by-Minute Heart Rate Response During the 30-Minute Trial
Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute Minute
to keep his or her exercise intensity within specific, choreographed heart-rate zones. Researchers also measured RPE (both for total body and arm-specific) with every participant every five minutes throughout the class.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Average
Hea rt R ate 111 ± 12.2 117 ± 11.6 130 ± 12.1 131 ± 7.1 135 ± 8.8 143 ± 12.5 150 ± 8.8 154 ± 13.1 159 ± 14.7 146 ± 18.0 149 ± 23.7 143 ± 15.1 153 ± 12.3 166 ± 16.3 166 ± 9.5 165 ± 17.2 163 ± 19.3 167 ± 16.8 170 ± 13.1 155 ± 12.0 148 ± 13.6 155 ± 20.0 164 ± 16.1 172 ± 12.9 167 ± 12.1 171 ± 12.3 180 ± 11.1 172 ± 18.1 161 ± 27.8 151 ± 32.1
(Ra nge ) (88–127) (91–133) (110–149) (115–140) (116–147) (124–162) (135–163) (127–173) (136–186) (125–173) (117–180) (126–178) (129–171) (128–185) (142–177) (135–194) (132–195) (138–195) (150–192) (131–169) (122–164) (126–185) (130–185) (150–187) (138–184) (142–188) (159–200) (137–201) (120–199) (112–197)
154 ± 10.0
(137–172)
8 March/April 2010 • ACE FitnessMatters
%
HR ma x 62 ± 4.3 65 ± 4.7 73 ± 5.7 73 ± 4.4 76 ± 4.2 80 ± 5.8 84 ± 3.8 86 ± 5.3 89 ± 8.3 81 ± 8.5 83 ± 12.5 80 ± 7.7 86 ± 5.2 93 ± 8.2 93 ± 5.4 92 ± 8.0 91 ± 9.2 93 ± 7.8 95 ± 6.2 87 ± 7.3 83 ± 7.3 87 ± 10.2 92 ± 8.4 96 ± 6.2 94 ± 5.6 96 ± 4.7 101 ± 4.8 96 ± 9.0 90 ± 15.2 85 ± 17.9 86 ± 4.0
Finally, on average the total-body RPE was above a rating of 12 (on the Borg scale of 6 to 20) for 25 minutes of the 30-minute Kranking class, indicating that subjects perceived the workout to be between “somewhat hard” and “hard” for the majority of the trial. Every time RPE was collected (five-minute intervals) arm-specific RPE was significantly higher than overall RPE.
The Bottom Line
Percent of Maximal Heart Rate
Based on their findings, researchers contend that Kranking is an intense and effective workout that may build upper-body muscular fitness, boost aerobic capacity and burn calories. In order to meet the American College of Sports Medicine’s recommendations for gaining cardiorespiratory benefits from a workout, you must exercise at between 64 percent to 94 percent of HRmax or 40 per• cent to 85 percent of VO2max. Kranking hits this mark in both cases. And with regards to RPE, the subjects certainly described it as a hard workout. “At times the subjects were cursFigure 1. Average Exercise Intensity During the 30-Minute Krankcycle Workout ing me,” says Boyer, “but afterwards most said it was actually pretty fun.” 110— That said, due to the elevated HR associated with this activity, Porcari 100— warns that Kranking could pose a risk to sedentary or older exercisers and those with underlying cardio90— vascular disease. Naturally, you should consult with your doctor before trying a workout like this. 80— Because the average person lacks upper-body endurance and 70— strength, most who try Kranking will experience noticeable strength and endurance gains. “Whereas 60— Spinning mimics something people do in everyday life,” says Porcari, 50— “the average person doesn’t do a lot of upper-body cycling in life.” This is also what makes Kranking 40— such a unique activity. “I think | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Kranking would be good cross training for runners or cyclists,” says Time (minutes) Boyer. “It’s a good mix of an upperbody workout that still provides cardiovascular benefits on days when you’re not running or biking.” Beyond that, researchers point out that Kranking could also be effective and enjoyable for exercisers with disabilities or lower-body injuries. This, in turn, could help make the fitness club environment more welcoming to those with special needs. Whether or not it will ever approach the popularity and staying power that Spinning has enjoyed remains to be seen, but one thing is clear: Kranking is an effective workout and probably worth a second look.
This study was funded solely by the American Council on Exercise.
ACE FitnessMatters • March/April 2010 9
By Jim Gerard
W
hether referring to electronic data, air transport or athletics, we live in a speed-obsessed society. Faster is always better. Driven by the increasing importance—and potential financial reward—of speed in track, football, basketball and other sports, a miniindustry has emerged over the past decade that promises to train athletes to not only run faster, but with greater efficiency and strength. Across the United States, seasoned athletic trainers and former pro and college athletes help everyone from NFL linemen, to high school footballers dreaming of Division I glory, to middle-aged recreational rugby players turn on the jets in instructional courses known as speed camps. These camps—with names such as Speed Explosion and the Combine Prep Industry (devoted solely to helping college footballers train for the pre-draft NFL audition)—number in the thousands and can last from days to months. Reputable camps are run by kinesiologists, sports-specific conditioning trainers, physical therapists and former athletes or track coaches. Numerous camps use the names—but not necessarily the presence—of famous pro athletes to lure patrons. Fees range from $100 for an afternoon session, to many thousands, depending on the length and prestige of the camp. These institutions have become increasingly sophisticated, emphasizing not just pure speed but strength, agility and overall conditioning. They promote their capacity to help players dash a fraction faster or leap a touch higher by identifying flaws such as wasted motion and teaching participants how to rectify them. For many athletes, these techniques have alluring potential. For example, at the NFL’s National Invitational Camp, better known as the Scouting Combine, milliseconds count. A sub-par performance in the 40-yard dash can raise questions about a player and hurt his 10 March/April 2010 • ACE FitnessMatters
position in the NFL draft, costing him potentially hundreds of thousands of dollars. Many of the first speed camps, such as Velocity Sports Performance, focused purely on helping athletes become faster. SPARQ—an acronym for Speed, Power, Agility, Reaction and Quickness and now affiliated with Nike—was one of the first training methods (not a physical camp per se) that focused on overall high school athleticism, which it measured with a standardized test called the SPARQ Rating. (This has been dubbed “the SAT for athletes.”)
Sports-specific Camps Target Both Average Joes and Athletes These days the camps are more likely to focus on sportsspecific training, says Dr. Carol L. Otis, a consultant in sports medicine and founder of Sportsdoctor.com in Portland, Ore. “These camps are being used by high-school and college athletes, as well as laypersons looking to get into better shape or training for a marathon or triathlon.” Matt Joyce, who works in the global athletic training division of Nike and helps run its Football Training Camps for high school athletes, says that the purpose of the training is to allow young athletes to gain an official measurement of their athleticism, using such criteria as the power ball throw, shuttle run and 40-yard dash. “The main thing is to give kids exposure to college coaches and the recruiting process. A
by elite runners (such as acceleration techniques) and taught them majority of the kids are going into senior year and haven’t gotten a to athletes in all sports. scholarship, so they need to improve and get recognition.” According to McHenry, many things can be done to help boost Vance Ferrigno, an exercise physiologist, president of F3 Training speed and quickness, including improving running form (stride Systems in Greenville, S.C., and co-editor (with Lee Brown and Juan length and frequency), glute-hamstring power and plyometric capacCarlos Santana) of Training for Speed, Agility, and Quickness (Human ity, and decreasing “antagonistic muscle drag” by enhancing neuKinetics Publishing), strongly believes that the drills taught in speed romuscular coordination between muscle groups known as agonists camps can benefit anyone, from his mostly middle-aged clientele, to (those that perform a movement) and antagonists (those that return the disabled, to younger children, who he believes don’t get enough the limb to its initial position). physical activity to cement basic athletic skills. “Even some highHe emphasizes that the techniques used in speed camps are not school athletes sometimes lack the most fundamental biomotor a result of improved technology, but rather scientific research of movements and proprioception.” the last decade that has revealed how the body moves and how to Ferrigno’s words rightly suggest that the techniques taught in achieve muscular force. speed camps are not newly discovered or arcane secrets, but more an Many of the professional athletes who attend these camps are application and combination of pre-existing drills such as skipping, shuttled there by their agents; some of the larger agencies have starting and stopping, backward shuffling, running the rungs of a partnerships with camps such as ladder, cross-lateral patterns, box jumps, Larson’s, to which they’ll send cone drills, parachute runs and general all their athletes. Others come at endurance exercises. (See “Resources” the instigation of their coaches or to learn where you can view examples If you’re thinking of attending a speed camp outside discover the camps through word of such drills.) “You might not be a of the ones mentioned in this article, make sure that the of mouth. sprinter,” says Otis, “but you’ll mimic instructor(s) have a minimum of a bachelor’s (but preftechniques used by sprinters. [Speed erably a master’s) degree in kinesiology and/or science Do These camp instructors] also integrate speed of exercise and an advanced or sports-performance with core training, balance, resistance, Camps Really certification from an NCCA-accreditation organization. agility and plyometrics—it’s integrated And look for coaches and trainers who have logged Improve Athletic dynamic training.” time in the performance realm (such as former athletes Performance? Rett Larson, the director of coachand/or strength and conditioning coaches). The million-dollar questions ing at Velocity Sports Performance in To view some speed camp drills, visit the following are: “Do these camps help? And Newport Beach, Calif., says that their Web sites: how would one tell?” Dr. Lee 500 exercises—permutations of basic, • www.YouTube.com/velocitysport Brown, professor of kinesiolcore movements—are based on years of (Velocity Sports Performance) ogy at California State University, training and designed to reprogram mus• www.portlandpace.com Fullerton, says that performance cle patterns, activate the right muscles (Portland Athletic Center of Excellence) improvements in skills such as the for a particular sport, make joints more 40-yard dash and vertical jump can • www.grayinstitute.com (This subscriptionmobile and flexible and produce power. be measured, but not within a week based site features thousands of exercises.) “They’re not just about linear speed. The or two. “Athletes can learn the modern athlete must move in multiple techniques in a weekend, but that’s directions, jump high and decelerate,” not the camps’ function—it’s to give them the tools they need to he says, and adds that most non-contact injuries, including those to improve their performance over time. Deconditioned people will logithe ACL, occur during deceleration and/or change of direction. cally see the greatest gains, yet pro athletes, despite what may seem Everything Old is New Again like marginal improvements—perhaps one-tenth of a second over a period of months—stand to gain the most, as that small fraction of David McHenry, director of physical therapy at Therapeutic time can transform an athlete’s career and life.” Associates at the Portland Athletic Center of Excellence, reaffirms Larson views the camps’ purpose as whetting the appetites of that at speed camps (and the exercise community in general), everyathletes and is skeptical of the constant testing done in some camps. thing old is new again. “A lot of traditional training methodology is “You can’t expect any athlete to make real progress, especially in a starting to make its way back into [the camps’] training programs. short period of time. [Velocity] has warehouse-size centers around There has been a pretty dramatic shift away from much of the the country offering far longer programs; most of them want athletes Nautilus-based ‘fixed motion’ machines and a migration back to to sign up for anywhere from three months to a year. Most of our functional training that’s hundreds of years old.” athletes train twice a week minimum for three months.” It’s true that many of the techniques taught at speed camps were As for the future, expect these kinds of camps to proliferate, devised in the former Eastern Bloc nations in the 1970s. Through the fueled by the combination of athletes’ need for a competitive 1980s and into the 1990s, they slowly made their way into the proedge and an increase in camp marketing. As McHenry says, fessional sports ranks, and more recently, have filtered down to high “Athletes have been working on getting faster ever since the genschool and younger athletic programs. esis of sports. As the fitness industry and the ‘sports as a business’ Larson says, “The philosophy behind speed camps it to make athconcept continue to grow, you will see more of these types of proletes faster, not just by making them stronger, but [also] more effigrams popularized.” cient at running.” Initially, the company borrowed speed drills used
Resources
ACE FitnessMatters • March/April 2010 11
Exploring the Role of Prophylactic Ibuprofen with Exercise:
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any competitive endurance athletes use ibuprofen and non-steroidal anti-inflammatory drugs (NSAIDs) hoping that they will mask the discomfort of joints pounding concrete at high speeds. Almost 60 percent of participants in the 2008 Ironman Triathlon in Brazil reported using NSAIDs sometime in the three months leading up to the event (Gorski et al., 2009). And about one-quarter of athletes competing in the 2000 Olympic Games in Sydney reported NSAID use in the three days prior to random drug screening (Corrigan & Kazlauskas, 2003). Despite their widespread use, NSAIDs may do athletes more harm than good, especially when the drugs become a regular part of an athlete’s routine.
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NSAIDs work by inhibiting the production of prostaglandins. Prostaglandins are chemicals made by the kidneys in response to stress and inflammation and are at least partly responsible for the swelling and pain associated with strenuous exercise. Prostaglandins also play an important role in maintaining blood flow to the kidneys during exercise. Some athletes take NSAIDs before a race in hopes of blocking prostaglandin production and thus preventing subsequent muscle pain and soreness. Several researchers have attempted to prove this reasoning with equivocal results (Reviewed in Howatson & van Someren, 2008). For example, in one study, ibuprofen taken before and after exercise lessened muscle damage (Pizza et al., 1999). In another, ibuprofen taken before 45 minutes of downhill running and every six hours for the three days following exercise had no effect on inflammation or muscle soreness (Donnelly et al., 1990). Overall, it is not yet clear whether or not NSAIDs help decrease pain during and after exercise. Researchers do agree, however, that NSAID use does not improve athletic performance (Howatson & van Someren, 2008). Furthermore, NSAID use before exercise may increase exercise-related health risks. By blocking prostaglandin function, blood flow to the kidneys during exercise is lessened and the kidneys may not be able to function optimally. Some researchers postulate that NSAID use leads to decreased free water clearance by the kidneys, thus contributing to asymptomatic hyponatremia (low blood sodium concentration) during prolonged endurance events. For example, an observational study of 330 athletes in the 2004 New Zealand Ironman Triathlon found that the six athletes who became hyponatremic had all used NSAIDs before the race. NSAID use was also associated with worsened kidney function immediately following the race (Wharam et al., 2006). Nieman et al. (2006) evaluated the role of NSAIDs on race time, perceived exertion during the race, delayed onset muscle soreness, and Natalie Digate Muth, M.D., M.P.H., R.D., markers of inflammation in ultramarathoners participating is a resident at UCLA Medical Center. The information in the 160km Western States Endurance Run. Researchers contained in this article is general in nature and cannot divided runners into two groups: one group of 29 runners substitute for the advice of a medical professional. Anyone had 600mg of ibuprofen the day before the race and considering use of prophylactic NSAIDs should first discuss 1200mg the day of the race and 25 controls that avoidthe risks and benefits with his or her doctor. ed ibuprofen and all other medications. Notably, the
By Natalie Digate Muth, M.D., M.P.H., R.D.
12 March/April 2010 • ACE FitnessMatters
Letters to the Editor runners who used NSAIDs had elevated markers of inflammation. There was no significant difference in race times, perceived exertion, or muscle soreness. It also should be noted that another important risk from NSAID use during a grueling endurance event is that the analgesic may mask the pain from a serious injury. Long-term use of NSAIDs may cause several adverse effects. For starters, blocking the natural inflammatory response to exercise interferes with collagen synthesis. Collagen provides strength to connective tissues including muscles, tendons and ligaments. When collagen production is compromised, athletes become more prone to musculoskeletal injury and experience delayed healing following an injury. Furthermore, chronic NSAID use can lead to harmful effects throughout the body, including increased gastrointestinal distress and ulceration, blood thinning and risk of bleeding, cardiovascular disease and stroke, depressed immune response, and electrolyte imbalances. These risks are worth noting as a sizeable percentage of athletes have come to routinely rely on NSAIDs, and view them as benignly as sports drinks or energy bars. Ultimately, NSAIDs may play an important role in helping to relieve the pain and swelling after an acute injury or intense physical exertion, but the risks of their use as prophylactic pain mediators outweigh the benefits.
References Corrigan, B. and Kazlauskas, R. (2003). Medication use in athletes selected for doping control at the Sydney Olympics. Clinical Journal of Sports Medicine, 13, 33–40. Donnelly, A.W., Maughan, R.J. and Whiting, P.H. (1990). Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage. British Journal of Sports Medicine, 24, 191–195. Gorski, T., Cadore, E.L., Pinto, S.S., et al. (2009). Use of non-steroidal anti-inflammatory drugs (NSAIDs) in triathletes: prevalence, level of awareness, and reasons for use. British Journal of Sports Medicine, Online first August, 2009. Howatson, G. and van Someren, K.A. (2008). Prevention and treatment of exercise-induced muscle damage. Sports Medicine, 38, 6, 483–503. Nieman, D.C., Henson, D.A., Dumke, C.L., et al. (2006). Ibuprofen use, endotoxemia, inflammation, and plasma cytokines during ultramarathon competition. Brain, Behavior, and Immunity, 20, 6, 578–584. Pizza, F.X., Cavendar, D., Stockard, A., et al. (1999). Anti-inflammatory doses of ibuprofen: effects on neutrophils and exercise-induced muscle injury. International Journal of Sports Medicine, 20, 98–102. Warden, S. (2009). Prophylactic misuse and recommended use of non-steroidal antiinflammatory drugs by athletes. British Journal of Sports Medicine, 43, 548–549. Wharam, P.C., Speedy, D.B. and Noakes, T.D. (2006). NSAID use increases the risk of developing hyponatremia during an Ironman Triathlon. Medicine & Science in Sports and Exercise, 38, 4, 618–621.
Continued from page 5
on the pure art of kettlebell training, However, as you may attest to given your own technique development to this training modality, it likely has taken you some time to master your exercise technique. Our mission is to promote safe and effective exercise, and kettlebell training, without proper coaching, can result in potential harm to those who are unfamiliar with this type of movement. Therefore, given the prevalence of quad-dominant movement in women, we opted to utilize a modified hip swing (hip hinge) over the true kettlebell swing. It mimics the bend-and-lift movement (a primary movement of the human body) rather than an exercise (e.g., the Romanian dead lift, which is an advanced and unfamiliar exercise for many people). While these exercises were actually reviewed by one of the leading experts on kettlebell training in the U.S. (who made a similar comment to yours), ACE’s mission is to emphasize and ensure consumer safety. Hence, when we considered the complexity of coaching a “pure” exercise, we opted to demonstrate a familiar movement pattern given its relevance to everyday movement and our capacity to instruct the hip-hinge movement through print format. You may have also noticed the lack of internal humeral rotation in the lowered position, again in the interests of safety to control spinal torsion. With regard to your comment on weight, the suggested weights you mention are the position of some, but not all, kettlebell organizations. Several organizations do suggest 18 lb and 35 lb as starting weights for women and men, respectively. Again considering safety issues, ACE does not agree completely with your position that using a lighter weight is more likely to induce incorrect form. Research demonstrates that when individuals lack appropriate levels of stability and mobility throughout the kinetic chain, they will call upon dysfunctional or faulty movement patterns when required to generate excessive force, which increases the potential for injury. Proper coaching at more moderate intensities, as opposed to the use of heavier resistance, is critical to coaching proper mechanics. —Fabio Comana, M.A., M.S. ACE Exercise Physiologist ACE FitnessMatters • March/April 2010 13
W o r k o u t wa t c h d o g
Activity Trackers: Watching Every Step You Take (and More) GoWear® fit ($199–$312.93) www.bodymedia.com When it comes to staying healthy or meeting particular goals like losing weight or becoming more active, knowledge is power. After all, it’s hard to tell yourself you’ve been active during the day when your pedometer indicates you’ve fallen well short of your step goal for the day. Likewise, having a clear idea of how many calories you’ve burned may make it easier to limit what you consume. The quest for more information is the primary reason activity trackers have become so popular. One of the most comprehensive devices is the GoWear fit Lifestyle and Calorie Management System by BodyMedia. It features a lightweight armband that is worn around the clock to track a variety of physical characteristics, including calories burned and steps taken. This information is then downloaded and analyzed by GoWear’s Online Activity Manager, a subscription-based website that helps users track their progress over time. An optional display watch (sold separately) makes it possible to keep track of calories and steps on a minute-by-minute basis. The armband itself is relatively comfortable, although it is bulky enough to show through lightweight clothing; users are unlikely to forget they are wearing it, particularly if they experience skin irritation from the sensor (the band itself should also be washed regularly, especially if workouts are particularly sweaty). Likewise, side-sleepers will have extra difficulty wearing it at night. Once a week, an alarm will sound to remind users to charge the device for three hours. The display watch looks similar to a bulky heart-rate monitor; a clip is included if users prefer to wear it on a belt. When it arrives, the armband must be activated and three days of food intake must be input into the online Nutrition Assessment tool so your average caloric intake can be calculated. The monthly subscription fee for the online service ranges from $6.95 per month (if you sign up for a year) to $12.95 per month with no commitment. Even at the lower price, that’s nearly $84 per year, but without this online service the GoWear fit has limited usefulness. Likewise, without the display watch, users must sync with the website throughout the day to know if they are meeting their daily activity goals. Setting aside cost, however, the Online Activity Manager allows users to create daily calorie and step targets, input daily caloric intake, and analyze fitness data from the previous four weeks. The display emits a series of tones when 14 March/April 2010 • ACE FitnessMatters
goals are met throughout the day. Sleep duration and efficiency also are tracked. The GoWear fit is not a heart-rate monitor, but instead calculates exercise intensity and caloric expenditure by measuring galvanic skin response, temperature and heat flux. As such, it appears to offer a more accurate reading than activity trackers that utilize a formula for calculating calories (weight, age, activity level). For individuals who are looking for a way to meet specific weight and activity goals, the GoWear fit can certainly provide a lot of information, guidance and even motivation. The Online Activity Manager is easy to navigate and provides a wealth of information and data analysis to help users make better food choices and become more active throughout the day. However, the relatively high cost of the hardware ($299 for both the armband and the display), combined with a monthly subscription fee, makes the GoWear fit appealing to only the most dedicated and numbers-oriented users. For those who are simply looking to better understand their activity and sleep habits, lessexpensive and easier-to-use devices are available. What we liked: • Accurate device for recording and tracking physical functions and daily activity levels • Easy-to-use interactive website for uploading and analyzing data • Great motivational tool for weight loss What we didn’t like: • Relatively expensive, particularly with “optional” display and monthly subscription fee for online tracking service. The device offers limited value without these two options. • Armband can be bulky and uncomfortable to wear all the time Continued on page 16
ACE FitnessMatters CEC quiz March/April 2010 To earn 0.1 continuing education credits (CECs), you must carefully read this issue of ACE FitnessMatters, 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/fmquiz for $15 and gain instant access to CECs. Circle the single best answer for each of the following questions. 1. Anxiety in rodents and people has been linked with excessive _________________, which can lead to cell death, including in the brain. A. Oxidative stress B. Neurotransmitters C. Antioxidant supplementation D. Caloric restriction 2. Which of the following statements about prostaglandins is NOT true? A. Prostaglandins are produced by the kidneys in response to stress and inflammation. B. Prostaglandins are at least partly responsible for swelling and pain associated with strenuous exercise. C. NSAIDs taken before exercise will prevent muscle soreness by blocking prostaglandin production. D. Prostaglandins help maintain blood flow to the kidneys during exercise.
4. ACE-sponsored research on a Krankcycle workout revealed that ___________________________. A. It is not vigorous enough to bring about cardiorespiratory benefits. B. It burned significantly more calories than predicted by the Suunto system worn by participants. C. Participants spent approximately 90 percent of the workout at greater than 70 percent of HRmax. D. Participants burned more calories exercising on an Upper Body Ergometer than on a Krankcycle.
7. According to the ACE-sponsored study, participants in a typical 30-minute Krankcycle workout can expect to burn approximately _________ calories. A. 124 to 200 C. 256 to 413 B. 181 to 357 D. 353 to 517
9. According to researchers, which of the following is NOT one of the reported benefits of a Kranking workout? A. Improved aerobic capacity B. Significant caloric expenditure C. Increased upper-body muscular fitness D. Increased lower-body muscular fitness
8. In experiments on rats, the stress-reducing effects of exercise typically occurred after ____________ of training. A. 2 to 3 weeks B. 3 to 6 weeks 5. Researchers believe that the positive stress of _____________ prepares the brain to handle stress in C. 8 to 12 weeks D. 3 to 6 months other forms. A. Dieting B. Aerobic exercise C. Strength training D. Taking risks
6. Which of the following is NOT true of many of the techniques used by sports camps to improve athleticism? A. They were devised in the former Easter Bloc 3. Today, most speed camps tend to focus nations in the 1970s. on __________________. B. They are designed to reprogram muscle patterns A. Pure speed only and activate the right muscles for a particular B. Sports-specific training for both professport. sional and amateur athletes C. They are based on fixed-motion machines that C. Helping NFL hopefuls improve help exercisers avoid incorrect form. 40-yard dash times D. They emphasize things like balance, core training, D. Highly advanced athletic skills and agility, as well as speed.
10. Chronic, long-term use of NSAIDs __________________________. A. Is generally considered safe B. Is believed to reduce an athlete’s chance of musculoskeletal injury C. Has been associated with increased risk of bleeding and gastrointestinal distress D. May enhance collagen synthesis and strengthen connective tissues
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Activity Trackers: Watching Every Step You Take (and More) Continued from page 14 and some may find the display watch unattractive • Armband may cause skin irritation, particularly during sweaty workouts, and side-sleepers may find it uncomfortable to wear at night
Fitbit ($99) www.fitbit.com For some people, jumping on the scale every morning (or checking the fit of a certain pair of jeans) is enough to confirm when they have been overindulging and either need to step up their activity levels or watch their diets a little more closely. Others prefer a more structured approach and may keep a food or activity journal, which is one of the most often recommended tips for losing or maintaining weight. The Fitbit will definitely appeal to this second group by eliminating a lot of the guess work and analyzing the data for you. The Fitbit is essentially an accelerometer that can track your steps, distance, calories burned and, in an unexpected twist, your sleep quality. The tracker is about the size of a Bluetooth device and clips on to your waist during the day and to a wristband while you sleep at night. A base station that plugs into your computer doubles as a charger, and the battery life of the device is estimated at 10 days. A blue display on the tracker itself reveals steps, mileage and calories burned for easy reference throughout the day. Users can either upload the information daily by simply passing by the base station, or detailed data can be stored on the tracker itself for up to seven days and generalized data can be stored for 30
days. The Fitbit website verifies the accuracy of the device’s ability to track steps, although it can be fooled by activity such as a restless leg movement. Additionally, the device is designed to track walking and running, but is not appropriate for cycling or many other aerobic activities. Calories burned included an estimated resting metabolic rate based on the users weight and age.
The sleep tracking feature, which is triggered by pressing down on the control button for two seconds when going to bed and again when arising, certainly sets this device apart from most other electronic pedometers on the market. It is interesting, particularly for those who are restless sleepers, to see how long it takes to fall asleep and how many times per night you may be waking up. Total sleep time is also tracked and an overall efficiency rating is provided. The Fitbit website is easy to navigate and includes numerous features that can either be enlightening or a waste of time, depending on your dedication to tracking your activity and intake levels. There is definitely the danger of becoming a bit obsessive about tracking and comparing data from day to day, and the food log is particularly time consuming. While it is easy to record
basic foods, inputting combination or homemade meals is a chore. Additionally, although meals are broken down by fat, protein and carbohydrate content, it does not offer percentages. For example, if you are trying to keep your fat intake to less than 30% of your total calories, you’ll have to do that calculation on your own. The Web site offers additional features, including the ability to monitor weight-loss goals and compete with other Fitbit users. One of the greatest benefits of the Fitbit compared to other pedometers is the free website access. Although the Fitbit is not cheap (retail price is $99), other trackers charge monthly service fees to maintain information on their websites, which could be a deterrent to many users who could benefit from monitoring their activity levels. However, those who simply want to increase their daily activity levels could probably make do with a significantly less expensive pedometer. What we liked: • Accurate and easy-to-use device for recording and tracking workouts • Free interactive website for uploading and analyzing data • Added feature of tracking sleep could be helpful to troubled sleepers • Long battery life that reduces need for frequent charges • Small size makes it easy to wear and conceal What we didn’t like: • Inputting food data is time consuming and doesn’t provide important information • High price if only used for tracking steps P10-023