REPs Magazine Spring 2016 | Page 8

INDUSTRY NEWS

HIGHER INTENSITY EXERCISE IMPROVES FITNESS FOR OLDER MEN

Research by Dr Peter Herbert , a physiologist from the University of Wales Trinity Saint David , has proved that shorter , harder training sessions followed by longer recovery periods can have positive results on an older person ’ s fitness levels .
The traditional guideline for older people – and the recommendation of both the NHS and the American College of Sports Medicine ( ACSM ) – is that over 50 ’ s partake in 150 minutes of low to moderate intensity training per week yet Peter Herbert ’ s research has found that there is an alternative way of training that can offer significant benefits for older people .
The 2012 study looked at two groups of male participants with very different fitness levels , all aged between 56 and 74 . The first group was sedentary and hadn ’ t exercised for thirty years so they first completed moderate training for six weeks , following the NHS ’ s guideline of 150 minutes per week . This improved their overall fitness
and prepared them to take part in the study . The second group comprised of athletes who had trained throughout their lives and who were still training intensively and still competing in a range of sports . These athletes continued to train in their usual way for the first six weeks of the study .
Having monitored and measured the participants , Peter then set about working with both groups on a programme of high intensity interval training ( HIIT ) over a period of six weeks . Participants would train once every five days doing six sets of 30 second sprints on the bike interspersed by three minute recovery periods . Each session lasted 18 minutes , comprising of three minutes of high intensity work and 15 minutes of recovery . Over a period of six weeks , this meant that each participant was exercising for 27 minutes . Between each session , the men could take part in some low intensity exercise such as walking but were stopped from exercising at higher levels .
‘ The results at the end of the research period were overwhelming ,’ says Peter . ‘ The HIIT training caused significant increases in the oxygen capacity ( VO2max ) of the athletes – all of whom were previously exercising at high intensity at least three times a week . There were also increases in leg power , a positive effect not only for the athletes but also for the more sedentary as this improved strength and power could be beneficial in later life helping with everyday tasks such as climbing stairs , getting up , lifting and carrying . Participants also experienced fat loss , increase in muscle size , improved performance as well as greater general health benefits . Testosterone levels of the participants increased resulting in yet another health benefit by reducing the need for hormone supplements ,’ adds Peter .
For further information on the School of Sport , Health and Outdoor Education at the University of Wales Trinity Saint David , please visit www . uwtsd . ac . uk / sport-health-outdoor

COCONUTS FUEL FITNESS

Coconut oil has been one of the runaway success stories of the last few years , within the health store industry , with stores reporting increased sales of over 400 % since 2013 . Yet , Garry Stiven , owner of Coconoil ( www . coconoil . co . uk ), believes that research being carrying out in conjunction with Hull University is only just beginning to unlock the oil ’ s benefits for sportsmen and women and that it is gyms and health clubs that could benefit most from coconut oil sales in 2016 .
The exciting results highlight just how important coconut oil could prove to be as a supplement for fuelling fitness . For approximately the first 12 minutes of exercise it ’ s well known that the body ’ s preferred energy source is sugar , but when working out for longer it begins to switch to burning fats . What the Hull research is showing is that the body is able to utilise the fats found
8 www . exerciseregister . org