With Diet and Exercise, It’s Quality, Not Quantity, That Counts
A multi-mode exercise routine that includes resistance training, interval sprints, stretching (including yoga or Pilates), and endurance training, combined with consuming moderate amounts of protein throughout your day, has multiple health benefits, according to a recent study published in The Journal of Applied Physiology May 16, 2013. The results will manifest in decreased abdominal and total fat, increased lean body mass, and optimal levels of blood pressure, blood glucose, and insulin, the authors say.
The PRISE research study was led by Dr. Paul J. Arciero, FACSM, FTOS, Professor in Skidmore College’s Health and Exercise Sciences Department and Director, Skidmore’s Human Nutrition and Metabolism Laboratory. Dr. Arciero also is on the advisory board of the American Heart Association and a fellow of the American College of Sports Medicine and Obesity Society.
“The primary reason I designed the study,” says Dr.Arciero, “ was to provide a better alternative to so many extreme exercise/fitness routines…that are too confusing and/or too excessive for most people to comply with. The best outcome from my study was that ALL of the study participants remained eager to continue exercising at the end of the four-month intervention because they were not exhausted, injured or bored!”
PRISE stands for:
“P” = protein
“R” = resistance
“I” = interval
“S” = stretching
“E” = endurance
“The daily reminder to consume protein-rich foods (P) four to six times per day and four days per week of a different exercise routine on each of the four days (R; resistance, I; intervals, S; stretching, and E; endurance) was easy for them to remember, but more importantly, it kept them excited and motivated to eat healthy and exercise,” he continued.
PRISE study. Study participants comprised 36 women and 21 men ages 35 to 57, all of whom were obese or overweight. They exercised less than 60 minutes per week, had done no resistance training within the last 10 years, had an average body mass index of 28.6 and an average body fat percentage of 36.6.
Subjects were divided into three groups. Over the 16-week trial period, all participants consumed the same amount of whey protein — 60 grams daily—but exercised differently.
One group was sedentary, another engaged in intense resistance training four times a week, and the third group followed a multimode routine that included resistance exercise, interval sprint exercise, stretching (led by a yoga instructor), and endurance training.
At the end of the trial period, those who had followed the multidimensional regimen showed the greatest health improvements, including the greatest reductions in body weight, total and abdominal fat mass, waist circumference, and blood glucose. This group also experienced the greatest increase in percentage of lean body mass.
Overall good results. However, all groups showed improvements, even those who maintained a sedentary lifestyle during the period and just ate the daily portion of 60 grams of whey protein. (That finding supports an earlier study by Dr. Arciero that found increasing the amount of protein in the diet to as much as 35 percent will tend to decrease total and abdominal fat.)
Dr. Arciero believes too much emphasis is placed on the quantity of exercise people do rather than the quality of that exercise.
“Your exercise regimen needs to encompass as much of what makes you a fully integrated living person as possible. It’s very difficult to just lift weights, or only do the treadmill or the elliptical machine, and be healthy.
“It’s about doing the appropriate range of exercises and activities that most effectively promote health and fitness, not just ‘more’ exercise. It’s all about ‘keeping your ‘eye on the ‘PRISE’ in order to achieve optimal health,” says Dr. Arciero.
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