Antonino Bianco

Effects of high-intensity circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men

BackgroundThe aim of this study was to determine the physiological effects of an high-intensity circuit training (HICT) on several cardiovascular disease risk factors in healthy, overweight middle-aged subjects, and to compare the effects of HICT to traditional endurance training (ET) and low-intensity circuit training (LICT).MethodsFifty-eight participants (ages 61±3.3 yrs, BMI 29.8±0.9) were randomly assigned to one of the three exercise treatment groups: HICT, LICT and ET. The three groups exercised three times per week, 50 min per session for 12 weeks. Baseline and after intervention anthropometric characteristics: body weight (BW), fat mass (FM); blood pressure: diastolic (DBP) and systolic (SBP), blood parameters; CHOL-t (total cholesterol), LDL-C (low density lipoprotein-cholesterol), HDL-C (high density lipoprotein-cholesterol), TG (triglycerides), ApoB and ratio ApoB/ApoA1 were measured.ResultsCompared to other groups, HICT showed significantly higher reductions in FM, DBP, CHOLt, LDL-C, TG, ApoB and significantly greater increases in high density HDL-C. LICT resulted in the greatest reduction in SBP. All groups showed a significant improvement of BW without any significant differences between groups.ConclusionsOur findings indicate that high-intensity circuit training is more effective in improving blood pressure, lipoproteins and triglycerides than endurance training alone or lower intensity circuit training.

Ketogenic diet does not affect strength performance in elite artistic gymnasts.

BackgroundDespite the increasing use of very low carbohydrate ketogenic diets (VLCKD) in weight control and management of the metabolic syndrome there is a paucity of research about effects of VLCKD on sport performance. Ketogenic diets may be useful in sports that include weight class divisions and the aim of our study was to investigate the influence of VLCKD on explosive strength performance.Methods8 athletes, elite artistic gymnasts (age 20.9 ± 5.5 yrs) were recruited. We analyzed body composition and various performance aspects (hanging straight leg raise, ground push up, parallel bar dips, pull up, squat jump, countermovement jump, 30 sec continuous jumps) before and after 30 days of a modified ketogenic diet. The diet was based on green vegetables, olive oil, fish and meat plus dishes composed of high quality protein and virtually zero carbohydrates, but which mimicked their taste, with the addition of some herbal extracts. During the VLCKD the athletes performed the normal training program. After three months the same protocol, tests were performed before and after 30 days of the athletes’ usual diet (a typically western diet, WD). A one-way Anova for repeated measurements was used.ResultsNo significant differences were detected between VLCKD and WD in all strength tests. Significant differences were found in body weight and body composition: after VLCKD there was a decrease in body weight (from 69.6 ± 7.3 Kg to 68.0 ± 7.5 Kg) and fat mass (from 5.3 ± 1.3 Kg to 3.4 ± 0.8 Kg p < 0.001) with a non-significant increase in muscle mass.ConclusionsDespite concerns of coaches and doctors about the possible detrimental effects of low carbohydrate diets on athletic performance and the well known importance of carbohydrates there are no data about VLCKD and strength performance. The undeniable and sudden effect of VLCKD on fat loss may be useful for those athletes who compete in sports based on weight class. We have demonstrated that using VLCKD for a relatively short time period (i.e. 30 days) can decrease body weight and body fat without negative effects on strength performance in high level athletes.

Ketogenic diet in neuromuscular and neurodegenerative diseases.

An increasing number of data demonstrate the utility of ketogenic diets in a variety of metabolic diseases as obesity, metabolic syndrome, and diabetes. In regard to neurological disorders, ketogenic diet is recognized as an effective treatment for pharmacoresistant epilepsy but emerging data suggests that ketogenic diet could be also useful in amyotrophic lateral sclerosis, Alzheimer, Parkinsons disease, and some mitochondriopathies. Although these diseases have different pathogenesis and features, there are some common mechanisms that could explain the effects of ketogenic diets. These mechanisms are to provide an efficient source of energy for the treatment of certain types of neurodegenerative diseases characterized by focal brain hypometabolism; to decrease the oxidative damage associated with various kinds of metabolic stress; to increase the mitochondrial biogenesis pathways; and to take advantage of the capacity of ketones to bypass the defect in complex I activity implicated in some neurological diseases. These mechanisms will be discussed in this review.

High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals

BackgroundThe benefits of exercise are well established but one major barrier for many is time. It has been proposed that short period resistance training (RT) could play a role in weight control by increasing resting energy expenditure (REE) but the effects of different kinds of RT has not been widely reported.MethodsWe tested the acute effects of high-intensity interval resistance training (HIRT) vs. traditional resistance training (TT) on REE and respiratory ratio (RR) at 22 hours post-exercise. In two separate sessions, seventeen trained males carried out HIRT and TT protocols. The HIRT technique consists of: 6 repetitions, 20 seconds rest, 2/3 repetitions, 20 secs rest, 2/3 repetitions with 2′30″ rest between sets, three exercises for a total of 7 sets. TT consisted of eight exercises of 4 sets of 8–12 repetitions with one/two minutes rest with a total amount of 32 sets. We measured basal REE and RR (TT0 and HIRT0) and 22 hours after the training session (TT22 and HIRT22).ResultsHIRT showed a greater significant increase (p < 0.001) in REE at 22 hours compared to TT (HIRT22 2362 ± 118 Kcal/d vs TT22 1999 ± 88 Kcal/d). RR at HIRT22 was significantly lower (0.798 ± 0.010) compared to both HIRT0 (0.827 ± 0.006) and TT22 (0.822 ± 0.008).ConclusionsOur data suggest that shorter HIRT sessions may increase REE after exercise to a greater extent than TT and may reduce RR hence improving fat oxidation. The shorter exercise time commitment may help to reduce one major barrier to exercise.

EMG amplitude of the biceps femoris during jumping compared to landing movements

Hamstrings injury is a common occurrence in athletic performance. These injuries tend to occur during a deceleration or landing task suggesting the negative work may be a key component in hamstrings injury. The purpose of this study was to investigate the muscular activity (EMG) of the biceps femoris (BF) in different phases (concentric vs. eccentric) of a Counter Movement Jump (CMJ), Squat Jump (SJ) and the Braking Phase (BP) of a landing task. Twelve female volleyball players performed 5 CMJs, SJs and BPs while surface EMG was recorded using a MuscleLab (BoscoSystemTM, Norway). EMG values were normalized to an maximal voluntary contraction. A repeated measures analysis of variance (ANOVA) was used to compare mean normalized EMG values of the concentric and eccentric portions of the CMJ with the BP and SJ. The ANOVA revealed significantly lower BF activation in the concentric and eccentric portions of the CMJ compared to the BP (64%, p < 0.001) and SJ (7%, p = 0.02), respectively. These findings suggest that the CMJ relies on a greater contribution of elastic tissues during the concentric and eccentric portions of the movement and thus requires less muscle activation of the BF.

Long Term Successful Weight Loss with a Combination Biphasic Ketogenic Mediterranean Diet and Mediterranean Diet Maintenance Protocol

Weight loss protocols can only be considered successful if they deliver consistent results over the long term—a goal which is often elusive, so much so that the term “yo-yo” is used to describe the perennial weight loss/weight regain battle common in obesity. We hypothesized that a ketogenic Mediterranean diet with phytoextracts (KEMEPHY) combined with the acknowledged health benefits of traditional Mediterranean nutrition may favor long term weight loss. We analysed 89 male and female obese subjects, aged between 25 and 65 years who were overall healthy apart from being overweight. The subjects followed a staged diet protocol over a period of 12 months: 20 day of KEMEPHY; 20 days low carb-non ketogenic; 4 months Mediterranean normocaloric nutrition; a second 20 day ketogenic phase followed by 6 months of Mediterranean normocaloric nutrition. For the majority of subjects (88.25%) there was significant loss of weight (from 100.7 ± 16.54 to 84.59 ± 9.71 kg; BMI from 35.42 ± 4.11 to 30.27 ± 3.58) and body fat (form 43.44% ± 6.34% to 33.63% ± 7.6%) during both ketogenic phases followed by successful maintenance, without weight regain, during the 6 month stabilization phase with only 8 subjects failing to comply. There were also significant and stable decreases in total cholesterol, LDLc, triglycerides and glucose levels over the 12 month study period. HDLc showed small increases after the ketogenic phases but over the full 12 months there was no significant change. No significant changes were observed in ALT, AST, Creatinine or BUN. The combination of a biphasic KEMEPHY diet separated by longer periods of maintenance nutrition, based on the traditional Mediterranean diet, led to successful long term weight loss and improvements in health risk factors in a majority of subjects; compliance was very high which was a key determinant of the results seen.

Effects of Pilates exercise programs in people with chronic low back pain: a systematic review.

AbstractThe Pilates method has recently become a fast-growing popular way of exercise recommended for healthy individuals and those engaged in rehabilitation. Several published studies have examined the effects of Pilates method in people with chronic low back pain (LBP).The objective of this study is to describe and provide an extensive overview of the scientific literature comparing the effectiveness of the Pilates method on pain and disability in patients with chronic nonspecific LBP. The study is based on the data from the following sources: MEDLINE-NLM, MEDLINE-EBSCO, Scopus Elsevier, Cochrane, DOAJ, SciELO, and PLOSONE.Original articles and systematic reviews of adults with chronic nonspecific LBP that evaluated pain and/or disability were included in this study; studies in which the primary treatment was based on Pilates method exercises compared with no treatment, minimal intervention, other types of intervention, or other types of exercises.The Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) were adopted. The literature search included 7 electronic databases and the reference list of relevant systematic reviews and original articles to July 2014. Two independent investigators conducted the literature search and performed the synthesis as follows: Study Design; Sample (n); Disability measure; Intervention; and Main results.The searches identified a total of 128 articles. From these, 29 were considered eligible and were included in the analysis. The items were stratified as follows: Pilates method versus other kind of exercises (n = 6 trials) and Pilates method versus no treatment group or minimal intervention for short-term pain (n = 9 trials); the therapeutic effect of the Pilates method in randomized cohorts (n = 5); and analysis of reviews (n = 9).We found that there is a dearth of studies that clearly demonstrates the efficacy of a specific Pilates exercise program over another in the treatment of chronic pain. However, the consensus in the field suggests that Pilates method is more effective than minimal physical exercise intervention in reducing pain. These conclusions need to be supported by other proper investigations.

Postural adaptations in preadolescent karate athletes due to a one week karate training cAMP.

Abstract The aim of this study was to investigate the effect of an increasing number of training hours of specific highintensity karate training on postural sway in preadolescent karate athletes. Seventy-four karatekas were randomly assigned to 1 of 2 groups: Karate Group (KG=37): age 10.29±1.68 yrs; or Control Group (CG= 37): age 10.06±1.77 yrs. The KG performed two sessions per day for 1 week in total, while the CG performed only 3 sessions during the same period. The center-of-pressure length (COPL) and velocity (COPV) were recorded under four different experimental conditions: open eyes (EO), closed eyes (EC), open eyes monopodalic left (EOL), open eyes monopodalic right (EOR), pre as well as post training intervention. Post-camp results indicated significant differences between the groups in the COPL p<0.001; an interaction of training type×time in the COPV (p<0.001) and an interaction of training type×time (p=0.020). The KG revealed an improvement in the COPL from pre to post-camp under conditions of EO [-37.26% (p<0.001)], EC [-31.72% (p<0.001)], EOL [-27.27% (p<0.001)], EOR [-21.44% (p<0.001)], while CG revealed small adaptations in conditions of EO (3.16%), EC (0.93%), EOL (-3.03%), EOR (-0.97%). Furthermore, in the KG an improvement in the COPV from pre to post-camp was observed in conditions of EO [-37.92% (p<0.001)], EC [-32.52% (p<0.001)], EOL [-29.11% (p<0.001)], EOR [-21.49% (p<0.001)]. In summary, one-week of high intensity karate training induced a significant improvement in static body balance in preadolescent karate athletes. Karate performance requires high-levels of both static and dynamic balance. Further research dealing with the effect of karate practice on dynamic body balance in young athletes is required.

The Ketogenic Diet and Sport: A Possible Marriage?

The ketogenic diet (KD) is used widely as a weight loss strategy and, more rarely, as therapy for some diseases. In many sports, weight control is often necessary (boxing, weightlifting, wrestling, etc.), but the KD usually is not considered. Our hypothesis is that KD might be used to achieve fat loss without affecting strength/power performance negatively.

Lift weights to fight overweight.

Although resistance training (RT) has long been accepted as a means for developing and maintaining muscular strength, endurance, power and muscle mass, its beneficial relationship with health factors and chronic disease has only recently been recognized in the scientific literature. Prior to 1990, resistance training was not a part of the recommended guidelines for exercise training and rehabilitation for either the American Heart Association or the American College of Sports Medicine (ACSM). In 1990, the ACSM recognized resistance training as a significant component of a comprehensive fitness programme for healthy adults of all ages, a position subsequently confirmed few years after. At present, even though interest in clinical applications of RT is increasing, there are still some concerns, among physicians, about the use of this exercise methodology in weight control programmes. This review aims to explore the metabolic effects of RT and its efficacy and feasibility in overweight subjects.