PEOPLE who are reluctant to exercise could be missing key genes that control muscle protein, Canadian scientists claimed today.

In tests on mice, researchers from McMaster University in Hamilton, Ontario, found that removing the genes that control the AMP-activated protein kinase (AMPK) left the rodents unable to run as fast as their healthy counterparts.

AMPK is “switched on” with exercise and allows muscles to take up glucose, the researchers wrote in the journal Proceedings of the National Academy of Sciences.

Associate professor of medicine Gregory Steinberg said, “Mice love to run. While the normal mice could run for miles, those without the genes in their muscle could only run the same distance as down the hall and back. It was remarkable. The mice looked identical to their brothers or sisters but within seconds we knew which ones had the genes and which one didn’t.”

The study found that mice without the AMPK genes had lower levels of mitochondria – cells’ main energy producers – and their muscles’ ability to take up glucose during exercise was impaired.

Steinberg added, “When you exercise you get more mitochondria growing in your muscle. If you don’t exercise, the number of mitochondria goes down. By removing these genes we identified the key regulator of the mitochondria is the enzyme AMPK.”

The researchers said the findings were important for those who find it difficult to exercise, including the obese and those with asthma.

Hamilton, Ont – McMaster researchers have found one more reason to exercise: working out triggers influential stem cells to become bone instead of fat, improving overall health by boosting the body’s capacity to make blood.

The body’s mesenchymal stem cells are most likely to become fat or bone, depending on which path they follow.

Using treadmill-conditioned mice, a team led by the Department of Kinesiology’s Gianni Parise has shown that aerobic exercise triggers those cells to become bone more often than fat.

The exercising mice ran less than an hour, three times a week, enough time to have a significant impact on their blood production, says Parise, an associate professor.

In sedentary mice, the same stem cells were more likely to become fat, impairing blood production in the marrow cavities of bones.

The research appears in a new paper published by the Journal of the Federation of American Societies for Experimental Biology.

“The interesting thing was that a modest exercise program was able to significantly increase blood cells in the marrow and in circulation,” says Parise. “What we’re suggesting is that exercise is a potent stimulus — enough of a stimulus to actually trigger a switch in these mesenchymal stem cells.”

The composition of cells in the bone marrow cavity has an important influence on the productivity of blood stem cells.

In ideal conditions, blood stem cells create healthy blood that boosts the immune system, permits the efficient uptake of oxygen, and improves the ability to clot wounds.

Bone cells improve the climate for blood stem cells to make blood.

But when fat cells start to fill the bone marrow cavity — a common symptom of sedentary behavior — blood stem cells become less productive, and conditions such as anemia can result.

The findings add to the growing list of established benefits of exercise, Parise says, and suggest that novel non-medicinal treatments for blood-related disorders may be in the future.

“Some of the impact of exercise is comparable to what we see with pharmaceutical intervention,” he says.“Exercise has the ability to impact stem cell biology. It has the ability to influence how they differentiate.”

McMaster University, one of four Canadian universities listed among the Top 100 universities in the world, is renowned for its innovation in both learning and discovery. It has a student population of 23,000, and more than 150,000 alumni in 128 countries.

WASHINGTON—People with personality traits of high neuroticism and low conscientiousness are likely to go through cycles of gaining and losing weight throughout their lives, according to an examination of 50 years of data in a study published by the American Psychological Association.

Impulsivity was the strongest predictor of who would be overweight, the researchers found. Study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent, according to the study.

“Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” the researchers wrote. “To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals.”

The researchers, from the National Institute on Aging, looked at data from a longitudinal study of 1,988 people to determine how personality traits are associated with weight and body mass index. Their conclusions were published online in the APA’s Journal of Personality and Social Psychology^®.

“To the best of our knowledge, we are the first to examine whether personality is associated with fluctuations in weight over time,” they wrote. “Interestingly, our pattern of associations fits nicely with the characteristics of these traits.”

Participants were drawn from the Baltimore Longitudinal Study of Aging, an ongoing multidisciplinary study of normal aging administered by the National Institute on Aging. Subjects were generally healthy and highly educated, with an average of 16.53 years of education. The sample was 71 percent white, 22 percent black, 7 percent other ethnicity; 50 percent were women. All were assessed on what’s known as the “Big Five” personality traits – openness, conscientiousness, extraversion, agreeableness and neuroticism – as well as on 30 subcategories of these personality traits. Subjects were weighed and measured over time. This resulted in a total of 14,531 assessments across the 50 years of the study.

Although weight tends to increase gradually as people age, the researchers, led by Angelina R. Sutin, PhD, found greater weight gain among impulsive people; those who enjoy taking risks; and those who are antagonistic – especially those who are cynical, competitive and aggressive.

“Previous research has found that impulsive individuals are prone to binge eating and alcohol consumption,” Sutin said. “These behavioral patterns may contribute to weight gain over time.”

Among their other findings: Conscientious participants tended to be leaner and weight did not contribute to changes in personality across adulthood.

“The pathway from personality traits to weight gain is complex and probably includes physiological mechanisms, in addition to behavioral ones,” Sutin said. “We hope that by more clearly identifying the association between personality and obesity, more tailored treatments will be developed. For example, lifestyle and exercise interventions that are done in a group setting may be more effective for extroverts than for introverts.”

Hamilton, Ont. – New research suggests a higher-protein, lower-carbohydrate energy-restricted diet has a major positive impact on body composition, trimming belly fat and increasing lean muscle, particularly when the proteins come from dairy products.

The study, published in the September issue of the Journal of Nutrition, compared three groups of overweight and obese, but otherwise healthy, premenopausal women. Each consumed either low, medium or high amounts of dairy foods coupled with higher or lower amounts of protein and carbohydrates.

The women exercised seven days per week for four months, a routine that included five days of aerobic exercise and two days of circuit weightlifting.

According to the researchers, there were identical total weight losses among the groups, but the higher-protein, high-dairy group experienced greater whole-body fat and abdomen fat losses, greater lean mass gains and greater increases in strength.

All the tissue the women lost was fat, which has profound implications for longer-term health, say the researchers.

“One hundred per cent of the weight lost in the higher-protein, high-dairy group was fat. And the participants gained muscle mass, which is a major change in body composition,” says Andrea Josse, lead author of the study and a graduate student in the Department of Kinesiology at McMaster University. “The preservation or even gain of muscle is very important for maintaining metabolic rate and preventing weight regain, which can be
major problem for many seeking to lose weight.”

Researchers found the lower-protein, low-dairy group lost about a pound and half of muscle, whereas the lower-protein, medium dairy group lost almost no muscle. In marked contrast, the higher-protein, high-dairy group actually gained a pound and half of muscle, representing a three-pound difference between the low- and high-dairy groups.

On top of the muscle mass differences, the higher-protein, high-dairy group lost twice as much belly fat as the lower-protein, low-dairy group.“Fat in the abdomen is thought to be especially bad for cardiovascular and metabolic health, and it seems—according to what we found in this study—increasing calcium and protein in the diet may help to further
promote loss of fat from the worst storage area in the body,” says Josse.

“A very important point is that these changes were not captured by simple measures of body weight or body mass index, which are the most commonly used measures of dietary ‘success,’” adds Stuart Phillips, a professor in the Department of Kinesiology. “These women also got fitter and stronger, which greatly reduces their risk of disease.”

The I.D.E.A.L. (Improving Diet Exercise and Lifestyle) for Women study was funded by Dairy Farmers of Canada, the US Dairy Research Institute and Canadian Institutes of Health Research. Agropur Incorporated provided the dairy products used in the study.

INDIANAPOLIS – The American College of Sports Medicine (ACSM) has just released new recommendations on the quantity and quality of exercise for adults, definitively answering the age-old question of how much exercise is actually enough.

The position stand, titled ”Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise,” reflects current scientific evidence on physical activity and includes recommendations on aerobic exercise, strength training and flexibility. Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM’s overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.

“The scientific evidence we reviewed is indisputable,” said Carol Ewing Garber, Ph.D., FAHA, FACSM, chair of the writing committee. “When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise – beyond activities of daily living – is essential for most adults.”

The basic recommendations – categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise – are as follows:

In addition to outlining basic recommendations and their scientific reasoning, the position stand also clarifies these new points:

• Pedometers, step-counting devices used to measure physical activity, are not an accurate measure of exercise quality and should not be used as the sole measure of physical activity.
• Though exercise protects against heart disease, it is still possible for active adults to develop heart problems. All adults must be able to recognize the warning signs of heart disease, and all health care providers should ask patients about these symptoms.
• Sedentary behavior – sitting for long periods of time – is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle.

“It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise,” said Garber, who is an associate professor of movement sciences at the Teachers College of Columbia University. “We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well.”

The position stand’s purpose is to offer health-and-fitness professionals scientific, evidence-based recommendations that help them customize exercise prescriptions for healthy adults. The position stand is published in the July 2011 issue of Medicine & Science in Sports & Exercise®, the official journal of ACSM. To access this position stand, visit http://www.acsm-msse.org/.

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Learn the tell-tale signs of ill health.

Did you know a puffy lower lip can pinpoint sluggish digestion? And excessive yawning often means you have low blood sugar? Your body can’t just blurt out its complaints, so it tries to grab your attention with signs and clues.

But are you listening to what your body is trying to say? And do you even know what to look for? Here are some common body signs, their meanings and what to do about them.

Best Exercises : Squats

Technique:

Ques

Stand with feet shoulder width apart and head positioned forward. When descending extend arms horizontally to front to act as counterweight.

Execution

Slowly bend to approximately 90 degrees  at the knees . Knees should track towards toes. Knees should extend forward approximately same rate as hips extend back. Body weight should be distributed evenly through entire foot throughout movement. Hips should travel until level or just below knees. On ascent, angle of spine should not tilt forward.

Muscles Worked

Prime Mover

• Quadriceps

Assistors

• Gluteus Maximus ( Butt)
• Adductor Magnus ( Hip)
• Soleus (Smaller calf muscle)

Dynamic Stabilizers

• Hamstrings
• Gastrocnemius (large calf muscle)

Stabilizers

• Erector Spinae (Back)

Antagonist Stabilizers

• Rectus Abdominis (Abs)
• Obliques

Mechanics

• Compound Exercise ( Works more than one joint. Not isolation exercise which works only 1 joint)

People who use weight training to ease their lower back pain are better off than those who choose other forms of exercise such as jogging, according to a University of Alberta study.

The study, done in conjunction with the University of Regina, showed a 60 per cent improvement in pain and function levels for people with chronic backache who took part in a 16-week exercise program of resistance training using dumbbells, barbells and other load-bearing exercise equipment.

In contrast, people who chose aerobic training such as jogging, walking on a treadmill or using an elliptical machine to ease their back pain only experienced a 12 per cent improvement, said Robert Kell, an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.

The resistance-training group showed improvements in pain and function of about 60 per cent, while those who took aerobic training experienced only a 12 per cent improvement.

“Any activity that makes you feel better is something you should pursue, but the research indicates that we get better pain management results from resistance training.” The extra benefits stem from using the whole-body approach required in resistance training, Kell believes. “We tried to strengthen the entire body and by doing that, we decreased the fatigue people felt throughout the day. They were better able to perform their activities of daily living.” Aerobics training generally works just the lower body, he added.

Approximately 80 per cent of North Americans suffer from lower back pain at some point in their lifetimes, and for 85 per cent of them the pain is chronic.

Both types of training did provide other fitness benefits, such as lower body fat, the study showed.

The findings are to be published in early 2009 in the Journal of Strength and Conditioning Research.

Performing a combination of aerobic exercise and resistance training was associated with improved glycemic levels among patients with type 2 diabetes, compared to patients who did not exercise, according to a study in the November 24 issue of JAMA. The level of improvement was not seen among patients who performed either aerobic exercise or resistance training alone.

Although it is generally accepted that regular exercise provides substantial health benefits for individuals with type 2 diabetes, the exact exercise type (aerobic vs. resistance vs. both) has been unclear. “Given that the 2008 Federal Physical Activity Guidelines recommend aerobic exercise in combination with resistance training, the unanswered question as to whether for a given amount of time the combination of aerobic and resistance exercise is better than either alone has significant clinical and public health importance,” the authors write.

Timothy S. Church, M.D., M.P.H., Ph.D., of Louisiana State University System, Baton Rouge, La., and colleagues conducted the HART-D trial, which compared among 262 sedentary women and men with type 2 diabetes the effect of aerobic training, resistance training, and a combination of both on change in hemoglobin A1c levels (HbA1c; a minor component of hemoglobin [the substance of red blood cells that carries oxygen to the cells] and to which glucose [blood sugar] is bound; HbA1c levels are used to monitor the control of diabetes mellitus). Study participants were 63.0 percent women, 47.3 percent nonwhite, average age of 56 years, HbA1c level of 7.7 percent and duration of diabetes of 7.1 years. The individuals were enrolled in the 9-month exercise program between April 2007 and August 2009. Forty-one participants were assigned to the nonexercise control group; 73 to resistance training sessions; 72 to aerobic exercise sessions; and 76 to combined aerobic and resistance training.

The researchers found that the absolute change in HbA1c in the combination training group vs. the control group was -0.34 percent. In neither the resistance training (-0.16 percent) nor the aerobic (-0.24 percent) groups were changes in HbA1c significant compared with those in the control group. The prevalence of increases in hypoglycemic medications were 39 percent in the control, 32 percent in the resistance training, 22 percent in the aerobic, and 18 percent in the combination training groups.

“Only the combination exercise group improved maximum oxygen consumption compared with the control group. All exercise groups reduced waist circumference from [-.75 to -1.1 inches] compared with the control group,” the authors write. The resistance training group lost an average of 3.1 lbs. fat mass and the combination training group lost an average of 3.7 lbs., compared with the control group.

“The primary finding from this randomized, controlled exercise trial involving individuals with type 2 diabetes is that although both resistance and aerobic training provide benefits, only the combination of the 2 were associated with reductions in HbA1c levels,” the researchers write. “It also is important to appreciate that the follow-up difference in HbA1c between the combination training group and the control group occurred even though the control group had increased its use of diabetes medications while the combination training group decreased its diabetes medication uses.”

Editorial: Combined Aerobic and Resistance Exercise for Patients With Type 2 Diabetes

Ronald J. Sigal, M.D., M.P.H., of the University of Calgary, Alberta, Canada, and Glen P. Kenny, Ph.D., and Dr. Sigal of the University of Ottawa and Ottawa Hospital Research Institute, Ottawa, Ontario, Canada, write in an accompanying editorial that this study provides important evidence on the effects of aerobic and resistance training on improving hemoglobin A1c levels.

“Based on the results of the HART-D trial, patients with type 2 diabetes who wish to maximize the effects of exercise on their glycemic control should perform both aerobic and resistance exercise. The HART-D trial clarifies that, given a specific amount of time to invest in exercise, it is more beneficial to devote some time to each form of exercise rather than devoting all the time to just one form of exercise.”

Physical therapist-directed exercise counseling combined with fitness center-based exercise training can improve muscular strength and exercise capacity in people with type 2 diabetes, with outcomes similar to those of supervised exercise, according to a randomized clinical trial published in the September issue of Physical Therapy, the scientific journal of the American Physical Therapy Association (APTA).

Type 2 diabetes is associated with numerous health complications, including a decline in muscular strength and exercise capacity. Studies show that a decline in muscular strength increases the risk of loss of physical function and that a decline in exercise capacity increases the risk of cardiovascular and all-cause mortality. “Improving muscular strength and exercise capacity in people with type 2 diabetes is crucial to preventing loss of physical function and decreasing comorbidity and mortality in these patients,” said lead researcher J. David Taylor, PT, PhD, CSCS, assistant professor in the Department of Physical Therapy at the University of Central Arkansas.

Supervised exercise programs improve both muscular strength and exercise capacity in people with type 2 diabetes; however, Medicare and other health insurance programs do not currently reimburse physical therapists and other clinicians for these exercise programs.

In this study, 24 people with type 2 diabetes were randomly allocated to either an experimental group that received two months of physical therapist-directed exercise counseling and fitness center-based exercise training or a comparison group that received two months of laboratory-based, supervised exercise. Exercise training for all participants consisted of resistance training (chest press, row, and leg press exercises) and aerobic training (walking or jogging on a treadmill) as recommended for people with type 2 diabetes by the American Diabetes Association and the American College of Sports Medicine. Participants in the experimental group received a face-to-face counseling session at baseline and one month after baseline, weekly 10-minute telephone calls, and seven-day-per-week access to a local fitness center. Each participant in the comparison group received the same prescribed exercise program as the experimental group, but in a supervised environment.

Although both groups had significant improvements in muscular strength and exercise capacity following exercise training, the results showed no significant differences in improvements between these two groups. “The fact that there were no significant differences in improvements between patients who received exercise counseling and those in a supervised program suggests that physical therapists may make an evidence-based choice of prescribing either exercise counseling combined with fitness center-based training or supervised exercise training for patients with type 2 diabetes,” said Taylor.