“Influence of circuit-type combined training on various physical functions for middle-aged women” presented at the September 2008 Japanese Society of Physical Fitness and Sports Medicine.

〈Summary of Evidence presented〉

1. Suggested that it is an effective method for preventing lifestyle-related diseases –
   Arterial stiffness has significantly decreased (-44mm/s: baPWM). Waist circumference (-1.2 cm), systolic blood pressure (-4.1 mmHg), and fasting blood glucose (-6 mg/dl) showed tendency of decrease.
2. Significant reduction in body weight and body fat mass while maintaining lean body mass –
   Body weight (-1.0 kg) and body fat mass (-1.4 kg: DXA method) showed significant decreases. It should be noted that lean body mass was maintained despite significant decreases in body weight and body fat mass.
   Weight loss through aerobic exercise or dietary restrictions would lead to a decline in physical strength, which is not considered healthy weight loss.
3. Significant increase in leg extension power (+33%) –
   Leg extension power showed a significant increase (+33%), and sitting forward bending showed a tendency of increase (+2.2 cm). Maintaining leg muscle strength that supports body weight and flexibility that supports stride length are important physical fitness factors to reduce the risk of falling.

Adopted for the Journal of Diabetes Investigation (JDI) published by the Asian Diabetes Society, and early released on the JDI website on December 18, 2018
J Diabetes Investig. 2018 Dec 18. doi: 10.1111/jdi.12973. PMID: 30561143.
Combined aerobic and resistance training, and incidence of diabetes: A retrospective cohort study in Japanese older women. Sawada SS, Gando Y, Kawakami R, Blair SN, Lee IM, Tamura Y, Tsuda H, Saito H, Miyachi M.

〈Summary of evidence presented〉

In Japanese middle-aged and elderly women, the higher the frequency of circuit training, the higher the preventive effect of the risk of Type 2 diabetes. Circuit training can likely be considered an effective primary prevention measure.

Adopted for AGE published by the American Aging Association and published in April 2014.
Four weeks of combination exercise training improved executive functions, episodic memory, and processing speed in healthy elderly people: evidence from a randomized controlled trial.Nouchi R, Taki Y, Takeuchi H, Sekiguchi A, Hashizume H, Nozawa T,Nouchi H, Kawashima R.

〈Summary of evidence presented〉

Four Weeks of Circuit Exercise Training improves broad cognitive function in elderly Adults
– Expected to be applied to dementia prevention and cognitive function rehabilitation –

1. Improved executive function (abilities of patience and coping with abrupt changes)
2. Improved episodic memory (the ability to remember and recall)
3. Improved processing speed (ability to do numerous tasks in a limited amount of time)

Published in the online magazine Frontiers in Aging Neuroscience on June 24, 2020
Nouchi, R., Nouchi, H., & Kawashima, R. （2020）. A single 30 minutes bout of combination physical exercises improved inhibition and vigor-mood in middleaged and older females: Evidence from a randomized controlled trial. Frontiers in Aging Neuroscience. 12:179. doi: 10.3389/fnagi.2020.00179

〈Summary of evidence presented〉

A single session of 30 minutes of circuit training results in immediate improvements in cognitive function (inhibition ability) and vitality.
・Cognitive function tends to decline with aging, and the decline in inhibition ability makes it challenging to control emotions and behaviors, causing difficulties in daily life.
⇒ The results of this verification showed that just one session of 30-minute circuit training immediately improves cognitive function (inhibition ability) and vitality leading to a positive mood. This is also considered a notable result for Japan that has entered the super-aging society.
⇒ It is considered very important under the COVID pandemic to maintain good human relations by controlling emotions not to allow trivial things to irritate people, and to be positive and enjoy every day life.

Adopted by the academic journal, Physical Fitness Sciences, published by the Japanese Society of Physical Fitness and Sports Medicine in June 2015
Shuichi Obuchi, Hisashi Kawai, Seigo Mitsutake, Saori Anzai, Tomohiro Inomata, Hikaru Saito, Hitomi Tsuda, Tomoharu Nakajima:
Effect of circuit-type combined training on daily activity in the elderly,
Physical Fitness Science, 64 (3):305-314(2015)

〈Summary of evidence presented〉

1. Significant improvement in physical activity
   The average number of steps showed a significant increase (+859 steps). The average number of steps taken in the control group decreased (-247 steps).
2. Significant improvement in cardiopulmonary function (aerobic capacity) – 6-minute walk showed a significant increase in distance (+57.8m).

Presented at the 69th Annual Meeting of the Japanese Society of Physical Fitness and Sports Medicine in September 2014 – “Effects of short-term circuit exercise on muscle mass, muscle strength, and walking ability in middle-aged and elderly women”
Eunji BANG 1), Kai Tanabe 1), Shin Ching Wang 1), Hitomi Tsuda 2), Hikaru Saito 2), Naomi Saito 3), Shinya Kuno 1)
1) Graduate School of Comprehensive Human Sciences, University of Tsukuba, 2) Curves Japan, 3) Tsukuba Wellness Research

〈Summary of evidence presented〉

1. Curves exercise program significantly increased muscle mass compared to 6 months of aerobic exercise.
   The cross-sectional area of the psoas major muscle increased significantly (7.1%) compared to the walking group (1.4%). The thigh muscle cross-sectional area increased significantly before and after the intervention.
2. Significant increase in muscle strength compared to aerobic exercise.
   There was a significant difference in isokinetic knee joint flexion muscle strength (angular velocity 60°/sec) and hip joint flexion muscle strength (angular velocity 60°/sec) compared to the walking group (increase of 7.5% and 23.6%, respectively).

Compared to aerobic exercise, thigh subcutaneous fat area significantly decreased.
A significant decrease (-6.5%) was shown in the thigh subcutaneous fat area compared to the walking group (-1.8%). Therefore, by continuing the Curves exercise program for a long period of time, it is considered that the loss of muscle mass due to aging of approximately 3 to 9 years can be prevented, leading to the prevention of sarcopenia, which causes the need for long-term care.

Results published in Scientific Reports in July 2021.
Seira Sato, Sho Ukimoto et al., Chronic musculoskeletal pain, catastrophizing, and physical function in adult women were improved after 3-month aerobic-resistance circuit training, Sci Rep. 2021 Jul 22;11（1）:14939.

〈Summary of evidence presented〉

Participants who continued 30-minute circuit training for 3 months showed improvement in chronic musculoskeletal pain (CMP). In particular, participation in exercise more than twice a week improves catastrophic thinking and lower back and knee function, and is expected to be clinically useful as efficient exercise.

1. Sato S, Ukimoto S, Kanamoto T, Sasaki N, Hashimoto T, Saito H, Hida E, Sato T, Mae T, Nakata K. Chronic musculoskeletal pain, catastrophizing, and physical function in adult women were improved after 3-month aerobic-resistance circuit training. Sci Rep. 2021 Jul 22;11(1):14939. doi: 10.1038/s41598-021-91731-0. PMID: 34294740; PMCID: PMC8298582.

Chronic musculoskeletal pain, catastrophizing, and physical function in adult women were improved after 3-month aerobic-resistance circuit training  <link>

Abstract

Although exercise is beneficial for chronic musculoskeletal pain (CMP), the optimal type and amount of exercise are unclear. This study aimed to determine the impact of circuit training that combines aerobic and resistance exercises on adult women with CMP. A total of 139 women with CMP underwent circuit training for 3 months and were asked to complete the following questionnaires at baseline and 3 months later: Numeric Rating Scale (NRS), Pain Catastrophizing Scale (PCS), Roland-Morris Disability Questionnaire (RDQ), Shoulder36, and Knee injury and Osteoarthritis Outcome Score (KOOS). Significant improvements were observed in NRS, PCS, RDQ, and KOOS activities of daily living (ADL) scores after the intervention relative to baseline (p < 0.0001, p = 0.0013, 0.0004, and 0.0295, respectively), whereas shoulder function did not improve. When considering the impact of exercise frequency, NRS scores improved regardless of exercise frequency. Furthermore, PCS, RDQ, and KOOS scores improved in participants who exercised at least twice a week (24 sessions over the course of 3 months). In conclusion, CMP, pain catastrophizing, and physical function in adult female fitness club participants with CMP of NRS 4 or higher improved after 3 months of aerobic-resistance circuit training.

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2. Magrans-Courtney, T., Wilborn, C., Rasmussen, C.et al. Effects of diet type and supplementation of glucosamine, chondroitin, and MSM on body composition, functional status, and markers of health in women with knee osteoarthritis initiating a resistance-based exercise and weight loss program. J Int Soc Sports Nutr 8, 8 (2011). link

Effects of diet type and supplementation of glucosamine, chondroitin, and MSM on body composition, functional status, and markers of health in women with knee osteoarthritis initiating a resistance-based exercise and weight loss program

Abstract

Background

The purpose of this study was to determine whether sedentary obese women with knee OA initiating an exercise and weight loss program may experience more beneficial changes in body composition, functional capacity, and/or markers of health following a higher protein diet compared to a higher carbohydrate diet with or without GCM supplementation.

Methods

Thirty sedentary women (54 ± 9 yrs, 163 ± 6 cm, 88.6 ± 13 kg, 46.1 ± 3% fat, 33.3 ± 5 kg/m²) with clinically diagnosed knee OA participated in a 14-week exercise and weight loss program. Participants followed an isoenergenic low fat higher carbohydrate (HC) or higher protein (HP) diet while participating in a supervised 30-minute circuit resistance-training program three times per week for 14-weeks. In a randomized and double blind manner, participants ingested supplements containing 1,500 mg/d of glucosamine (as d-glucosamine HCL), 1,200 mg/d of chondroitin sulfate (from chondroitin sulfate sodium), and 900 mg/d of methylsulfonylmethane or a placebo. At 0, 10, and 14-weeks, participants completed a battery of assessments. Data were analyzed by MANOVA with repeated measures.

Results

Participants in both groups experienced significant reductions in body mass (-2.4 ± 3%), fat mass (-6.0 ± 6%), and body fat (-3.5 ± 4%) with no significant changes in fat free mass or resting energy expenditure. Perception of knee pain (-49 ± 39%) and knee stiffness (-42 ± 37%) was decreased while maximal strength (12%), muscular endurance (20%), balance indices (7% to 20%), lipid levels (-8% to -12%), homeostasis model assessment for estimating insulin resistance (-17%), leptin (-30%), and measures of physical functioning (59%), vitality (120%), and social function (66%) were improved in both groups with no differences among groups. Functional aerobic capacity was increased to a greater degree for those in the HP and GCM groups while there were some trends suggesting that supplementation affected perceptions of knee pain (p < 0.08).

Conclusions

Circuit style resistance-training and weight loss improved functional capacity in women with knee OA. The type of diet and dietary supplementation of GCM provided marginal additive benefits.

Trial Registration

ClinicalTrials.gov: NCT01271218

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3.      Kreider RB. Exercise and Nutritional Strategies to Promote Weight Loss: A Narrative Review. OBM Integrative and Complementary Medicine 2021; 6(4): 041; doi:10.21926/obm.icm.2104041.

Exercise and Nutritional Strategies to Promote Weight Loss: A Narrative Review

Abstract

Obesity has historically been thought to simply be related to an imbalance between energy intake and expenditure. Weight loss recommendations have traditionally focused on reducing energy intake, maintaining either a high-carbohydrate low-fat diet or vice versa, and increasing physical activity typically through low to moderate intensity exercise. More recently, genetic, physiological, and behavioral factors have also been found to play a significant role in the etiology of obesity. For this reason, the prevention and management of obesity through implementation of different types of exercise and diet intervention programs, behavioral interventions, and/or medical interventions are at the forefront of obesity research. As a result, we are beginning to see a paradigm shift from traditional weight loss and management approaches to personalized diet and exercise strategies. This purpose of this narrative review was to overview: 1.) the effects of physical activity on weight loss; 2.) the effects of diet and cardiovascular exercise on weight loss; 3.) the effects of high protein diet with resistance-exercise on weight loss; and, 4.) behavioral factors that contribute weight loss and maintenance.

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4. Lockard, B.; Mardock, M.; Oliver, J.M.; Byrd, M.; Simbo, S.; Jagim, A.R.; Kresta, J.; Baetge, C.C.; Jung, Y.P.; Koozehchian, M.S.; Khanna, D.; Rasmussen, C.; Kreider, R.B. Comparison of Two Diet and Exercise Approaches on Weight Loss and Health Outcomes in Obese Women. J. Environ. Res. Public Health 2022, 19, 4877. link

Comparison of Two Diet and Exercise Approaches on Weight Loss and Health Outcomes in Obese Women

Abstract

Aim: To compare the efficacy of two popular weight loss approaches on weight loss, body composition, and markers of health in sedentary obese women. Methods: In total, 51 sedentary women (age 34.5 ± 7.7 yrs.; weight 90.0 ± 14.5 kg; BMI 34.0 ± 5.1 kg/m²; 46.5 ± 7.0% fat) were matched and randomized to participate in the Weight Watchers^® Momentum™ (WW) or Curves^® (CV) Fitness and Weight Management program for 16 weeks. Participants in the WW group (n = 27) were provided a point-based diet program, received weekly progress checks and counseling, and were encouraged to exercise. Participants in the CV group (n = 24) followed a menu-based higher protein/low-fat diet (1200 kcal/d) for 1 week; 1500 kcal/d diet for 3 weeks; and 2000–2500 kcals/d for 2 weeks that was repeated three times (except the last segment) while participating in a supervised circuit-style resistance training program (3 d/wk). A general linear model (GLM) with repeated measures was used to analyze data and are presented as mean changes from baseline (mean [UL, LL]). Results: Supervised CV training resulted in greater amounts of vigorous and total physical activity. After 16 weeks, both groups lost weight (WW −6.1 [−7.8, −4.6], CV −4.9 [−6.2, −3.2] kg, p = 0.264). Participants in the CV group observed greater reductions in fat mass (WW −2.9 [−6.7, −0.2], CV −6.4 [−9.2, −3.6] kg, p = 0.081) and increases in lean mass (WW −2.5 [−4.3, −0.7], CV 1.3 [−0.6, 3.2] kg, p = 0.005) resulting in more favorable changes in percent body fat (WW −1.4 [−4.1, 1.2], CV −4.7 [−7.5, −1.8]%, p = 0.098). Both groups observed improvements in peak aerobic capacity and muscular endurance, although bench press lifting volume was greater in the CV group. Those in the CV group experienced a greater increase in HDLc and reduction in the CHL–HDLc ratio and triglycerides. Conclusion: Both interventions promoted weight loss and improvements in fitness and markers of health. The CV program, which included supervised resistance training and higher protein diet menus, promoted greater fat loss, increases in lean mass, and improvements in percent body fat and blood lipids. Trial Registration: clinicaltrials.gov, #NCT04372771, registered retrospectively 1 May 2020.

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5. Sawada SS, Gando Y, Kawakami R, Blair SN, Lee IM, Tamura Y, Tsuda H, Saito H, Miyachi M. Combined aerobic and resistance training, and incidence of diabetes: A retrospective cohort study in Japanese older women. J Diabetes Investig. 2019 Jul;10(4):997-1003. doi: 10.1111/jdi.12973. Epub 2018 Dec 18. PMID: 30561143; PMCID: PMC6626949.

Combined aerobic and resistance training, and incidence of diabetes: A retrospective cohort study in Japanese older women

Abstract

Aims/Introduction

To investigate the relationship between combined aerobic and resistance training, and the incidence of type 2 diabetes mellitus.

Materials and Methods

The present study included 10,680 Japanese women. Participants enrolled between 2005 and 2010, and were followed up until 2014. The frequency of combined training was counted for the first 3 months, the 6th month and the 9th month. In 2014, women reported whether or not they had diabetes, as well as the year of developing diabetes. Hazard ratios and 95% confidence intervals (CI) for the incidence of type 2 diabetes were obtained using Cox proportional hazard models.

Results

The median duration of follow up was 5 years, with 166 women developing type 2 diabetes. Using the lowest frequency of training group (1st quartile) as the reference, the hazard ratios for the second through fourth quartiles was as follows: 0.95 (95% CI 0.64–1.41), 0.73 (95% CI 0.48–1.13) and 0.69 (95% CI 0.44–1.07), respectively (P for trend = 0.116). After adjustment for age, body mass index and thigh circumference, the hazard ratios were: 0.84 (95% CI 0.56–1.26), 0.69 (95% CI 0.45–1.06) and 0.61 (95% CI 0.39–0.95), respectively (P for trend = 0.040).

Conclusions

A higher frequency of combined aerobic and resistance training is associated with a lower risk of developing type 2 diabetes in Japanese women.

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Δείτε περισσότερα :

• Kerksick C, Thomas A, Taylor L, Campbell W, Wilborn C, Marcello B, Roberts M, Pfau E, Grimstvedt M, Opusunju J, Magrans T, Rasmussen C, Kreider R.Effects of a popular exercise and weight loss program on weight loss, body composition, energy expenditure and health in obese women. Nutrition and Metabolism.  6/1/23, 2009.
• Kerksick CM, Wismann J, Fogt D, Thomas A, Taylor L, Campbell B, Wilborn C, Harvey T, Roberts M, La Bounty P, Galbreath M, Marcello B, Rasmussen C, Kreider R.Changes in weight loss, body composition and cardiovascular disease risk after altering macronutrient distributions during a regular exercise program in obese women. Nutrition Journal.  9:59, 2010.
• Kreider RB, M Serra, KM Beavers, J Moreillon, JY Kresta, M Byrd, JM Oliver, J Gutierrez, G Hudson, E Deike, B Shelmadine, P Leeke, C Rasmussen, M Greenwood, M Cooke, C Kerksick, JK Campbell, J Beiseigel, SS Jonnalagadda.A structured diet and exercise program promotes favorable changes in weight loss, body composition, and weight maintenance.  Journal of the American Dietetic Association.  111(6):828-43, 2011.
• Kreider RB, Rasmussen C, Kerksick CM, Wilborn C, Taylor L, Campbell B, Magrans-Courtney T, Fogt D, Ferreira M, Li R, Galbreath M, Iosia M, Cooke M, Serra M, Guitierez J, Byrd M, Kresta JY, Simbo S, Oliver J, Greenwood M.A carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health in obese women with and without insulin resistance. The Physician and Sportsmedicine. 39:2, May 2011.  DOI: 3810/psm.2011.05.1893.
• Magrans-Courtney T, C Wilborn, C Rasmussen, M Ferreira, L Greenwood, B Campbell, C Kerksick, E Nassar, R Li, M Iosia, M Cooke, K Dugan, D Willoughby, L Soliah, RB Kreider.Effects of diet type and supplementation of glucosamine, chondroitin, and MSM on body composition, functional status, and markers of health in women with knee osteoarthritis initiating a resistance-based exercise and weight loss program. Journal of the International Society of Sports Nutrition. 8:8, 
• Lockard B, JO Oliver, C Goodenough, C Rasmussen, M Greenwood, CP Earnest, RB Kreider. Retrospective analysis of protein and carbohydrate focused diets combined with exercise on metabolic syndrome prevalence in overweight and obese women. Metabolic Syndrome and Related Disorders.  Metab Syndr Relat Disord. 2015 Nov 10.
• Baetge C, CP Earnest, B Lockard, A Coletta, E Galvan, C Rasmussen, K Levers, S Simbo, YP Jung, M Koozehchian, M Byrd, J Oliver, R Dalton, B Sanchez, M Byrd, D Khanna, A Jagim, J Kresta, M Greenwood, RB Kreider.Efficacy of a randomized trial examining commercial weight loss programs on metabolic syndrome in overweight and obese women.  Applied Physiology, Nutrition, and Metabolism.  1139/apnm-2016-0456.
• Khanna D, C Baetge, S Simbo, B Lockard, E Galvan, YP Jung, M Koozehchian, R Dalton, M Byrd, C Rasmussen, M Greenwood, RB Kreider.Effects of diet and exercise-induced weight loss in sedentary obese women on inflammatory markers, resistin, and visfatin. Journal of Nutrition and Obesity. 1:102, 2017.
• Galbreath M, B Campbell, P LaBounty, J Bunn, J Dove, T Harvey, G Hudson, JL Gutierrez, K Levers, E Galvan, A Jagim, L Greenwood, MB Cooke, M Greenwood, C Rasmussen, RB Kreider.Effects of adherence to higher protein diet on weight loss, markers of health, and functional capacity in senior-aged women participating in a resistance-based exercise program.    10(8), 1070;, 2018.
• Coletta AM, B Sanchez, A O’Connor, R Dalton, S Springer, MS Koozehchian, PS Murano, CR Woodman, C Rasmussen, RB Kreider.Alignment of diet prescription to genotype does not promote greater weight loss success in women with obesity participating in an exercise and weight loss program. Obesity Science & Practice.   10.1002/osp4.305, doi.org/10.1002/osp4.305.
• Kerksick C, M Roberts, B Campbell, M Galbreath, L Taylor, C Wilborn, A Lee, J Dove, J Bunn, C Rasmussen, RB Kreider.Differential impact of calcium and vitamin D on body composition changes in post-menopausal women following a restricted energy diet and exercise program.  12(3), 713, 2020. link
• Kresta J. M Byrd, JM Oliver, CC Baetge, M Mardock, S Simbo, YP Jung, M Koozehchian, D Khanna, B Lockard, R Dalton, C Rasmussen, RB Kreider.Effects of energy and macronutrient cycling on weight loss, body composition, and markers of health in obese women participating in a resistance-based exercise program. Medical Research Archives. 8(6):   org/10.18103/mra.v8i6.2125
• Kreider RB.Exercise and Nutritional Strategies to Promote Weight Loss: A Narrative Review. OBM Integrative and Complementary Medicine 2021;6(4):19; doi:10.21926/obm.icm.2104041.
• Lockard, B.; Mardock, M.; Oliver, J.M.; Byrd, M.; Simbo, S.; Jagim, A.R.; Kresta, J.; Baetge, C.C.; Jung, Y.P.; Koozehchian, M.S.; Khanna, D.; Rasmussen, C.; Kreider, R.B.Comparison of Two Diet and Exercise Approaches on Weight Loss and Health Outcomes in Obese Women.  J. Environ. Res. Public Health 2022, 19, 4877. link.