Brandon J. Sawyer

Exercise and Diet, Independent of Weight Loss, Improve Cardiometabolic Risk Profile in Overweight and Obese Individuals

Abstract Diet and/or exercise are routinely advised as methods for weight loss in overweight/obese individuals, particularly those who are at high risk for cardiovascular disease and type 2 diabetes mellitus. However, physical activity and structured exercise programs rarely result in significant loss of body weight or body fat, and weight-loss diets have extraordinarily high recidivism rates. Despite only modest effects on body weight, exercise and ad libitum nutrient-dense diets for overweight/obese individuals have many health benefits, including skeletal muscle adaptations that improve fat and glucose metabolism, and insulin action; enhance endothelial function; have favorable changes in blood lipids, lipoproteins, and hemostatic factors; and reduce blood pressure, postprandial lipemia and glycemia, and proinflammatory markers. These lifestyle-induced adaptations occur independently of changes in body weight or body fat. Thus, overweight/obese men and women who are at increased risk for cardiovascular disease and type 2 diabetes as a result of sedentary lifestyle, poor diet, and excess body weight should be encouraged to engage in regular physical activity and improve their diet, regardless of whether the healthier lifestyle leads to weight loss.

Walking and Running Economy: Inverse Association with Peak Oxygen Uptake

PURPOSE The purpose of this study was to test the hypothesis that V˙O2peak is positively correlated with the regression coefficients of the curve-linear relationship between V˙O2 and speed during a protocol consisting of submaximal walking and running. METHODS Nineteen healthy men (mean ± SD: age = 26.4 ± 6.4 yr, height = 179.9 ± 7.2 cm, weight = 77.7 ± 8.7 kg, % fat = 16.3 ± 7.3) and 21 healthy women (age = 25.6 ± 4.9 yr, height = 167.2 ± 5.4 cm, weight = 61.6 ± 7.7 kg, % fat = 24.0 ± 6.8) underwent an incremental treadmill test to determine VO2peak and on two separate days performed an exercise protocol consisting of treadmill walking on a level grade at 2.0 mph (54 m·min−¹), 3.0 mph (80 m·min−¹), and 4.0 mph (107 m·min−¹) and running at 6.0 mph (161 m·min−¹). Subjects exercised for 5 min at each velocity, with 3 min of rest in between each exercise bout. Pulmonary ventilation (VE) and gas exchange were measured breath-by-breath each minute. The average of VO2 values obtained during the last 2 min of exercise for both exercise sessions was used in polynomial random coefficient regression analysis. RESULTS In the polynomial random coefficient regression analysis for walking speeds only, both linear (r = 0.31, P = 0.053) and quadratic (r = 0.35, P = 0.029) coefficients were modestly correlated with VO2peak. Steady-state VO2 during walking at 3.0 and 4.0 mph and running at 6.0 mph was also modestly correlated with VO2peak (r = 0.30-0.48). CONCLUSIONS The results confirm our hypothesis and suggest that, as walking speed increases, the increase in VO2 is positively correlated with the VO2peak. Our findings are consistent with the notion that cardiorespiratory fitness and exercise economy are inversely related.

Physiological Responses to High-Intensity Interval Exercise Differing in Interval Duration.

Abstract Tucker, WJ, Sawyer, BJ, Jarrett, CL, Bhammar, DM, and Gaesser, GA. Physiological responses to high-intensity interval exercise differing in interval duration. J Strength Cond Res 29(12): 3326–3335, 2015—We determined the oxygen uptake (V[Combining Dot Above]O2), heart rate (HR), and blood lactate responses to 2 high-intensity interval exercise protocols differing in interval length. On separate days, 14 recreationally active males performed a 4 × 4 (four 4-minute intervals at 90–95% HRpeak, separated by 3-minute recovery at 50 W) and 16 × 1 (sixteen 1-minute intervals at 90–95% HRpeak, separated by 1-minute recovery at 50 W) protocol on a cycle ergometer. The 4 × 4 elicited a higher mean V[Combining Dot Above]O2 (2.44 ± 0.4 vs. 2.36 ± 0.4 L·min−1) and “peak” V[Combining Dot Above]O2 (90–99% vs. 76–85% V[Combining Dot Above]O2peak) and HR (95–98% HRpeak vs. 81–95% HRpeak) during the high-intensity intervals. Average power maintained was higher for the 16 × 1 (241 ± 45 vs. 204 ± 37 W), and recovery interval V[Combining Dot Above]O2 and HR were higher during the 16 × 1. No differences were observed for blood lactate concentrations at the midpoint (12.1 ± 2.2 vs. 10.8 ± 3.1 mmol·L−1) and end (10.6 ± 1.5 vs. 10.6 ± 2.4 mmol·L−1) of the protocols or ratings of perceived exertion (7.0 ± 1.6 vs. 7.0 ± 1.4) and Physical Activity Enjoyment Scale scores (91 ± 15 vs. 93 ± 12). Despite a 4-fold difference in interval duration that produced greater between-interval transitions in V[Combining Dot Above]O2 and HR and slightly higher mean V[Combining Dot Above]O2 during the 4 × 4, mean HR during each protocol was the same, and both protocols were rated similarly for perceived exertion and enjoyment. The major difference was that power output had to be reduced during the 4 × 4 protocol to maintain the desired HR.

Effects of High-intensity Interval Training and Moderate-intensity Continuous Training on Endothelial Function and Cardiometabolic Risk Markers in Obese Adults

We hypothesized that high-intensity interval training (HIIT) would be more effective than moderate-intensity continuous training (MICT) at improving endothelial function and maximum oxygen uptake (V̇o2 max) in obese adults. Eighteen participants [35.1 ± 8.1 (SD) yr; body mass index = 36.0 ± 5.0 kg/m(2)] were randomized to 8 wk (3 sessions/wk) of either HIIT [10 × 1 min, 90-95% maximum heart rate (HRmax), 1-min active recovery] or MICT (30 min, 70-75% HRmax). Brachial artery flow-mediated dilation (FMD) increased after HIIT (5.13 ± 2.80% vs. 8.98 ± 2.86%, P = 0.02) but not after MICT (5.23 ± 2.82% vs. 3.05 ± 2.76%, P = 0.16). Resting artery diameter increased after MICT (3.68 ± 0.58 mm vs. 3.86 ± 0.58 mm, P = 0.02) but not after HIIT (4.04 ± 0.70 mm vs. 4.09 ± 0.70 mm; P = 0.63). There was a significant (P = 0.02) group × time interaction in low flow-mediated constriction (L-FMC) between MICT (0.63 ± 2.00% vs. -2.79 ± 3.20%; P = 0.03) and HIIT (-1.04 ± 4.09% vs. 1.74 ± 3.46%; P = 0.29). V̇o2 max increased (P < 0.01) similarly after HIIT (2.19 ± 0.65 l/min vs. 2.64 ± 0.88 l/min) and MICT (2.24 ± 0.48 l/min vs. 2.55 ± 0.61 l/min). Biomarkers of cardiovascular risk and endothelial function were unchanged. HIIT and MICT produced different vascular adaptations in obese adults, with HIIT improving FMD and MICT increasing resting artery diameter and enhancing L-FMC. HIIT required 27.5% less total exercise time and ∼25% less energy expenditure than MICT.

Strength Training Increases Endurance Time to Exhaustion During High-Intensity Exercise Despite No Change in Critical Power

Abstract Sawyer, BJ, Stokes, DG, Womack, CJ, Morton, RH, Weltman, A, and Gaesser, GA. Strength training increases endurance time to exhaustion during high-intensity exercise despite no change in critical power. J Strength Cond Res 28(3): 601–609, 2014—The purpose of this study was to determine whether improvements in endurance exercise performance elicited by strength training were accurately reflected by changes in parameters of the power-duration hyperbola for high-intensity exercise. Before and after 8 weeks of strength training (N = 14) or no exercise, control (N = 5), 19 males (age: 20.6 ± 2.0 years; weight: 78.2 ± 15.9 kg) performed a maximal incremental exercise test on a cycle ergometer and also cycled to exhaustion during 4 constant-power exercise bouts. Critical power (CP) and anaerobic work capacity (W′) were estimated using nonlinear and linear models. Subjects in the strength training group improved significantly more than controls (p < 0.05) for strength (∼30%), power at V[Combining Dot Above]O2peak (7.9%), and time to exhaustion (TTE) for all 4 constant-power tests (∼39%). Contrary to our hypothesis, CP did not change significantly after strength training (p > 0.05 for all models). Strength training improved W′ (mean range of improvement = +5.8 to +10.0 kJ; p < 0.05) for both linear models. Increases in W′ were consistently positively correlated with improvements in TTE, whereas changes in CP were not. Our findings indicate that strength training alters the power-duration hyperbola such that W′ is enhanced without any improvement in CP. Consequently, CP may not be robust enough to track changes in endurance capacity elicited by strength training, and we do not recommend it to be used for this purpose. Conversely, W′ may be the better indicator of improvement in endurance performance elicited by strength training.

Using a Verification Test for Determination of V[Combining Dot Above]O2max in Sedentary Adults With Obesity.

Abstract Sawyer, BJ, Tucker, WJ, Bhammar, DM, and Gaesser, GA. Using a verification test for determination of V[Combining Dot Above]O2max in sedentary adults with obesity. J Strength Cond Res 29(12): 3432–3438, 2015—A constant-load exercise bout to exhaustion after a graded exercise test to verify maximal oxygen uptake (V[Combining Dot Above]O2max) during cycle ergometry has not been evaluated in sedentary adults with obesity. Nineteen sedentary men (n = 10) and women (n = 9) with obesity (age = 35.8 ± 8.6 years; body mass index [BMI] = 35.9 ± 5.1 kg·m−2; body fat percentage = 44.9 ± 7.2) performed a ramp-style maximal exercise test (ramp), followed by 5–10 minutes of active recovery, and then performed a constant-load exercise bout to exhaustion (verification test) on a cycle ergometer for determination of V[Combining Dot Above]O2max and maximal heart rate (HRmax). V[Combining Dot Above]O2max did not differ between tests (ramp: 2.29 ± 0.71 L·min−1, verification: 2.34 ± 0.67 L·min−1; p = 0.38). Maximal heart rate was higher on the verification test (177 ± 13 b·min−1 vs. 174 ± 16 b·min−1; p = 0.03). Thirteen subjects achieved a V[Combining Dot Above]O2max during the verification test that was ≥2% (range: 2.0–21.0%; 0.04–0.47 L·min−1) higher than during the ramp test, and 8 subjects achieved a HRmax during the verification test that was 4–14 b·min−1 higher than during the ramp test. Duration of verification or ramp tests did not affect V[Combining Dot Above]O2max results, but the difference in HRmax between the tests was inversely correlated with ramp test duration (r = −0.57, p = 0.01). For both V[Combining Dot Above]O2max and HRmax, differences between ramp and verification tests were not correlated with BMI or body fat percentage. A verification test may be useful for identifying the highest V[Combining Dot Above]O2max and HRmax during cycle ergometry in sedentary adults with obesity.

Reliability of the VmaxST portable metabolic measurement system.

The purpose of this study was to evaluate the reliability of the VmaxST portable metabolic measurement system. Forty-five healthy adults (age = 25.7 +/- 5.9 yr; height = 171.8 +/- 9.1 cm; weight = 69.6 +/- 12.8 kg; VO2peak) = 40.7 ml/kg/min; percent fat = 21.7 +/- 11.0) performed two separate and identical exercise routines on different days consisting of treadmill walking at 2.0 mph (53.6 m/min), 3.0 mph (80.5 m/min), and 4.0 mph (107.3 m/min) and running at 6.0 mph (160.9 m/min). VE and gas exchange were measured continuously breath-to-breath. A random effects model on log-transformed data yielded coefficients of variation (CV) and intraclass correlation coefficients (ICC) for VO2 and VE of 5.2 - 7.6 %, and 0.77 - 0.92, respectively, for all walking and running trials. For VCO2, CVs were higher (10 - 12 %) and ICCs lower (0.70 - 0.81). Ordinary least squares regression between the individual difference scores and the individual mean scores for VE, VO2 and VCO2, respectively, indicated no systematic bias (all p > 0.05). Bland-Altman analysis also illustrated no systematic bias between repeated measurements. The VmaxST provides reliable measurements of VO2 and VE during walking and running eliciting VE and VO2 at least up to approximately 56 and 2.2 l/min, respectively. The system appears to be less reliable for measuring VCO2.

Validity of SenseWear® Armband v5.2 and v2.2 for estimating energy expenditure

ABSTRACT We compared SenseWear Armband versions (v) 2.2 and 5.2 for estimating energy expenditure in healthy adults. Thirty-four adults (26 women), 30.1 ± 8.7 years old, performed two trials that included light-, moderate- and vigorous-intensity activities: (1) structured routine: seven activities performed for 8-min each, with 4-min of rest between activities; (2) semi-structured routine: 12 activities performed for 5-min each, with no rest between activities. Energy expenditure was measured by indirect calorimetry and predicted using SenseWear v2.2 and v5.2. Compared to indirect calorimetry (297.8 ± 54.2 kcal), the total energy expenditure was overestimated (P < 0.05) by both SenseWear v2.2 (355.6 ± 64.3 kcal) and v5.2 (342.6 ± 63.8 kcal) during the structured routine. During the semi-structured routine, the total energy expenditure for SenseWear v5.2 (275.2 ± 63.0 kcal) was not different than indirect calorimetry (262.8 ± 52.9 kcal), and both were lower (P < 0.05) than v2.2 (312.2 ± 74.5 kcal). The average mean absolute per cent error was lower for the SenseWear v5.2 than for v2.2 (P < 0.001). SenseWear v5.2 improved energy expenditure estimation for some activities (sweeping, loading/unloading boxes, walking), but produced larger errors for others (cycling, rowing). Although both algorithms overestimated energy expenditure as well as time spent in moderate-intensity physical activity (P < 0.05), v5.2 offered better estimates than v2.2.

Predictors of fat mass changes in response to aerobic exercise training in women

Abstract Sawyer, BJ, Bhammar, DM, Angadi, SS, Ryan, DM, Ryder, JR, Sussman, EJ, Bertmann, FMW, and Gaesser, GA. Predictors of fat mass changes in response to aerobic exercise training in women. J Strength Cond Res 29(2): 297–304, 2015—Aerobic exercise training in women typically results in minimal fat loss, with considerable individual variability. We hypothesized that women with higher baseline body fat would lose more body fat in response to exercise training and that early fat loss would predict final fat loss. Eighty-one sedentary premenopausal women (age: 30.7 ± 7.8 years; height: 164.5 ± 7.4 cm; weight: 68.2 ± 16.4 kg; fat percent: 38.1 ± 8.8) underwent dual-energy x-ray absorptiometry before and after 12 weeks of supervised treadmill walking 3 days per week for 30 minutes at 70% of . Overall, women did not lose body weight or fat mass. However, considerable individual variability was observed for changes in body weight (−11.7 to +4.8 kg) and fat mass (−11.8 to +3.7 kg). Fifty-five women were classified as compensators and, as a group, gained fat mass (25.6 ± 11.1 kg to 26.1 ± 11.3 kg; p < 0.001). The strongest correlates of change in body fat at 12 weeks were change in body weight (r = 0.52) and fat mass (r = 0.48) at 4 weeks. Stepwise regression analysis that included change in body weight and body fat at 4 weeks and submaximal exercise energy expenditure yielded a prediction model that explained 37% of the variance in fat mass change (R 2 = 0.37, p < 0.001). Change in body weight and fat mass at 4 weeks were moderate predictors of fat loss and may potentially be useful for identification of individuals who achieve less than expected weight loss or experience unintended fat gain in response to exercise training.

High-intensity interval exercise attenuates but does not eliminate endothelial dysfunction after a fast food meal

We investigated whether two different bouts of high-intensity interval exercise (HIIE) could attenuate postprandial endothelial dysfunction. Thirteen young (27 ± 1 yr), nonexercise-trained men underwent three randomized conditions: 1) four 4-min intervals at 85-95% of maximum heart rate separated by 3 min of active recovery (HIIE 4 × 4), 2) 16 1-min intervals at 85-95% of maximum heart rate separated by 1 min of active recovery (HIIE 16 × 1), and 3) sedentary control. HIIE was performed in the afternoon, ~18 h before the morning fast food meal (1,250 kcal, 63g of fat). Brachial artery flow-mediated dilation (FMD) was performed before HIIE ( baseline 1), during fasting before meal ingestion ( baseline 2), and 30 min, 2 h, and 4 h postprandial. Capillary glucose and triglycerides were assessed at fasting, 30 min, 1 h, 2 h, and 4 h (triglycerides only). Both HIIE protocols increased fasting FMD compared with control (HIIE 4 × 4: 6.1 ± 0.4%, HIIE 16 × 1: 6.3 ± 0.5%, and control: 5.1 ± 0.4%, P < 0.001). For both HIIE protocols, FMD was reduced only at 30 min postprandial but never fell below baseline 1 or FMD during control at any time point. In contrast, control FMD decreased at 2 h (3.8 ± 0.4%, P < 0.001) and remained significantly lower than HIIE 4 × 4 and 16 × 1 at 2 and 4 h. Postprandial glucose and triglycerides were unaffected by HIIE. In conclusion, HIIE performed ~18 h before a high-energy fast food meal can attenuate but not entirely eliminate postprandial decreases in FMD. This effect is not dependent on reductions in postprandial lipemia or glycemia. NEW & NOTEWORTHY Two similar high-intensity interval exercise (HIIE) protocols performed ∼18 h before ingestion of a high-energy fast food meal attenuated but did not entirely eliminate postprandial endothelial dysfunction in young men largely by improving fasting endothelial function. Both HIIE protocols produced essentially identical results, suggesting high reproducibility of HIIE effects.