Weight reduction: a multi-million pound industry with thousands of books, tips and professional advice circulating today’s many media outlets. However, whereas the biology of the process may be relatively simple, putting it into practice may prove a little more challenging, particularly considering the busy modern lifestyle of today’s adults.
Luckily for us, recent research undertaken by Skidmore College, New York, has shown quality, as opposed to quantity, of the exercises has a much greater significance and impact on achieving your targets.
The results of the work were published in the scientific journal Journal of Applied Physiology, written by exercise scientists and specialists in physiology.
Lead author Paul Arciero, a member of the advisory board of the American Heart Association and a fellow of both the American College of Sports Medicine and the Obesity Society, and his colleagues conducted a series of tests in order to understand whether multidimensional exercise routines had any significant effect over a more monotonous routine, with a control group remaining sedentary.
The team enlisted thirty-six female and twenty-one male volunteers, all within the ages of 35 and 57. Prior to the study, the test subjects had reported completing fewer than an hour’s worth of exercise per week, coupled with zero weight training within the last decade, averaging a body mass index of 28.6 and average body fat percentage of 36.6.
Arciero devised a sixteen week programme, which varied depending in which group the individuals were placed. One variable that remained constant regardless of which group was the amount of whey protein consumed, with all the participants ingesting sixty grams per day. Whey protein contains all twenty amino acids required by the body, and is an effective tool when building muscle, as it is quickly absorbed into the system and readily available for use in muscle recuperation and fortification.
The fifty seven test subjects were randomly assigned to three groups: the first the sedentary control group, the second participating in an intense resistance training (weight lifting) programme four times per week, whilst the final group partook in a multidimensional regimen. The latter involved several aspects of weight lifting, interval sprint exercise, stretching led by a yoga instructor, and endurance training.
Interestingly, once the trial ran to completion and various parameters analysed, Arciero and his colleagues noted an improvement in all the test subjects, including the sedentary group. This result seems to support previous work by the exercise scientist whereby an increase in protein intake by thirty five per cent improves total and abdominal body fat percentages.
Of the two exercising groups, the multidimensional group showed greatest reductions in body weight, total and abdominal fat mass, waist circumference, and blood glucose, simultaneously increasing the amount of lean muscle.
The team feels their results indicate a need to revolutionise the way we perceive exercise and healthiness, something that Arciero believes revolves around the concept of completing as much exercise as possible, rather than doing what is best for the body.
“Your exercise regimen needs to encompass as much of what makes you a fully integrated living person as possible,” said Arciero, speaking to the news release of his findings. “It’s about doing the appropriate range of exercises and activities that most effectively promote health and fitness.”
In order to help the public remember this concept, the team devised an acronym that underlines the conclusions of this study, PRISE:
P- protein, R- resistance, I- interval training, S- stretching, E- endurance training.
“After all, it’s about ‘keeping your ‘eye on the PRISE’ in order to achieve optimal health,” said Arciero.
How will you incorporate the PRISE routine in your lifestyle?