We all are very aware of the numerous benefits that accrue from participating in regular exercise. While these benefits should be widely promoted, it is also important to acknowledge that exercise may impact other health behaviors — and not always in a positive direction. For instance, some individuals may license themselves to indulge in unhealthy eating after exercise, thereby undoing some of the benefits achieved — particularly in relation to energy balance. Accordingly, understanding the relationship between exercise and subsequent food intake is important to maximize the potential benefits to be gained from regular physical activity. 

In our study, as presented in the October 2017 issue of MSSE, we examined whether manipulating ‘choice’ during a bout of acute exercise would influence subsequent food choices and overall energy intake. Fifty-eight young healthy men and women were pair-matched based on age, sex, fitness, height and weight before randomization to either a ‘choice’ or ‘no choice’ exercise condition using a between-subjects yoked design. Participants randomized to the ‘choice’ condition were provided with choice of exercise mode, intensity, duration, time of commencement and the type of background music played. Those in the alternative group (no choice) were required to complete the exercise session under the conditions chosen by their matched, i.e., their ‘yoked’ partner. This study design allowed us to manipulate choice between participants while standardizing the mode, intensity and duration of exercise to ensure equivalent energy expenditure. The effect of choice in exercise on subsequent food intake was assessed using a buffet-style laboratory test meal administered after the activity. 

Interestingly, we found that those who exercised under controlled (no exercise choice) conditions consumed more food overall (587 versus 399 kcal) and, specifically, more food from unhealthy food sources compared with their counterparts who were provided with choice in exercise (337 versus 188 kcal). Providing participants with the ability to make their own choices regarding the nature of exercise also resulted in higher ratings of enjoyment and value which may have implications for long-term exercise adherence. 

Overall, these findings suggest that facilitating choice and autonomy in exercise should be an important consideration for exercise prescription and instruction. Indeed, if you exercise with autonomy — because you choose to, you can see the value and you enjoy it — you may be less likely to eat unhealthy foods in the hours that follow. In contrast, with limited choice, or when participating in exercise because you feel you must, or for reasons not under your control, you may be more likely to eat unhealthy foods. 

These findings are important for people to be aware of if they are exercising themselves or involved in motivating others to exercise. That is, exercising with choice may be key to maximizing the benefits of exercise and not compromising eating behavior in the aftermath of an exercise session.

Natalya J. Beer, B.Sc. (Hons), and Kym J. Guelfi, Ph.D., are exercise physiologists and researchers at The University of Western Australia in Perth, Australia. Their research focuses on the relationships between exercise, appetite and food choices, together with the implications for weight management. 

This commentary presents the authors’ views on the topic of a research article which they had published with their colleagues in the October 2017 issue of Medicine & Science in Sports & Exercise_® (MSSE). 

In recent years, much attention has been given to the importance of exercise, with its myriad of associated health benefits. Data demonstrates that people with disabilities are far less likely to engage in leisure time physical activity when compared to their able-bodied counterparts, and more likely to experience the negative health impact of chronic disease. For example, a recent CDC Vital Signs Report noted that nearly half of all adults with disabilities ages 18-64 get no aerobic physical activity. Those who do not exercise are 50 percent more likely to report at least one chronic disease when compared to active adults with disabilities. Given that people with disabilities represent an estimated 20 percent of our adult, U.S. population, this can easily be seen as a public health crisis. Additionally concerning is evidence

 demonstrating that we, as sport and exercise medicine professionals, may also have our own internal bias toward counseling people with disabilities on the importance of exercise. For example, data from the National Health Interview Survey from 2009-2012 revealed that only 44 percent of adults with disabilities received physical activity recommendations from a health professional in the prior 12 months.

In light of these concerns, how do we find the way forward? By embracing concepts of universal design and applying them to a sports and exercise context, much can be achieved. Here are two ideas to get started:

Changing our Mindset: Remember that disability is not an “us and them” phenomenon – it is a “we” phenomenon. The disability community is one of the only minority groups that anyone can enter, at any point in life – and, once there, membership may be transient or permanent. Additionally, every single one of us will acquire a disability if we live long enough. Thus, the accommodations that we put in place to serve people with disabilities, in fact, serve us all. Furthermore, providing accommodations is not something that is “nice to do” for a small subset of the population, but instead is a smart business move for organizations and businesses that want to serve the broadest swath of the community.

Implement Universal Design in all Realms: Providing accommodations means much more than simply putting a ramp by the front door. Rather, fully embracing universal design requires thinking across the spectrum of experience, including aspects of policy and programming that create for an inclusive environment. Take for example a private fitness gym. Sure, the gym should have an accessible entrance and bathroom facilities, but what else can be done? Taking extra steps such as considering how to offer cardiovascular fitness classes for people with different levels of mobility, having information available in accessible formats such as Braille and large print, and using individuals with disabilities in marketing materials (among others) will make a tremendous impact to both staff and customers, both those with and without a disability. The United States Access board has guidelines on how best ensure your fitness facility is inclusive.

It is time to ask - have we done enough to ensure equal access to these opportunities for people of all backgrounds and abilities? And, as sport and exercise medicine professionals, where does our responsibility lie? By working collaboratively, toward a common goal, we are poised to ensure that into the future, exercise is for every BODY.

At the 2018 ACSM Health and Fitness Summit, I will deliver a keynote lecture arguing that we must do more to ensure that opportunities for physical fitness do not discriminate and are universally accessible. The ACSM Summit will take place April 5-8 in Arlington, Virginia. To learn more or register for this meeting, please visit www.acsmsummit.org.

ACSM Board of Trustees member Cheri A. Blauwet (@CheriBlauwetMD) is an assistant professor at Harvard Medical School, is a seven-time Paralympic medalist and serves on the board of the United States Olympic Committee. She recently authored a New York Times op-ed titled, “I Use a Wheelchair. And Yes, I’m Your Doctor.”

ACSM Official Pronouncements are documents that represent the college’s position or stance on a particular issue or topic. Historically, the ACSM Position Stand (PS) has been the primary official pronouncement of the college. While the PS remains our most authoritative and influential statement, there has been a growing need to develop additional types of official pronouncements. For example, the college may seek to make an official comment on a topic of high importance or with broad impact, but the topic does not reach the level of prominence that would warrant a PS. Or, perhaps the college desires to release an official statement in a timelier manner than the ACSM PS methodology would permit. 

Now, thanks to the work of the Pronouncements Committee (Michael Deschenes, Ph.D., FACSM, Chair) and the ACSM Board of Trustees, there are several new types of pronouncements that will facilitate the communication of science by the college. 

Three new documents have been approved by the ACSM board and added to the ACSM pronouncements portfolio:

ACSM Expert Consensus Statement: This statement draws on the expertise and opinion of three to five leaders in a specified field. The experts blend research evidence and content expertise to present the current scientific knowledge, highlight gaps and discuss new or emerging lines of thought. The purpose of the Expert Consensus Statement is to provide a mechanism by which the college can comment on prominent, emerging or newsworthy topics. It may also be used to update an older PS in cases where the PS remains accurate, but where new evidence or additional scientific detail can add to our understanding of the topic under consideration. 

ACSM Contemporary Issues Statement: This statement is designed to be a short, “quick-turnaround” document that will provide a mechanism by which the college can comment on emerging or “hot” topics in a timelier manner than via an ACSM PS or Expert Consensus Statement. Thus, this document facilitates comment on topics that necessitate a well-timed, evidence-informed, summary of the current state of knowledge and identification of research gaps. The first ACSM Contemporary Issues Statement will cover the topic of Energy Drinks and be published in Current Sports Medicine Reports in February 2018.

ACSM Call to Action Statement: The aim of this document is to direct attention to a current scientific/clinical challenge or need, and to highlight a series of actions that can be taken to address the identified challenge. The intent of this document is to provide a mechanism by which the college can make a concise, clear comment, while providing action-oriented direction in a timely and efficient manner on evolving topics of high importance or with broad impact. These statements may also address topics that are highly publicized and sparking discussion in the media which warrant a response from the college. 

All official pronouncements are published in an ACSM journal and are freely available. Position stands will continue to be published in Medicine and Science in Sports and Exercise_®. The three new documents will also be published in an ACSM journal and freely available, but the specific journal will be decided by the editors-in-chief. 

Viewpoints presented in this blog reflect opinions of the author and do not necessarily reflect positions or policies of ACSM.

It's a new year, and you're embarking on some new health and fitness goals. It seems like every magazine and news program is offering tips and tricks to lose the fat or build more muscle, but what should you believe? And what should you leave in 2017?

Below are some common fitness and nutrition myths debunked.

Myth: More protein means more muscles.

Fact: Protein is important to help build muscle, but more is not always better. Protein needs vary person to person based on age, physique, training program, goals and more. Recreational athletes should aim to get 1.1 - 1.4 grams of protein per kilogram of body weight (about 75 - 95g/day for a 150-pound athlete). More serious athletes need more, and could benefit from 1.2 - 2.0 g protein/kg body weight per day. Research shows that eating about 20 - 30 grams of protein (or 10 g of essential amino acids) during exercise or the recovery period encourages muscle protein synthesis. However, higher doses (i.e., greater than 40g of protein at a time) do not further augment muscle protein synthesis.ⁱ  Another key point is the protein source - high-quality proteins, like eggs, milk and beef, are more easily digested by the body and contain all the essential amino acids needed to build muscle.ⁱⁱ

Bottom Line: When trying to build muscle, think quality, quantity and timing - not more is better. Aim to eat 20-30 grams of high-quality protein foods within 2 hours of exercise to help muscle protein synthesis.

Myth: Fat can be targeted and reduced in specific areas of the body.

Fact: Also known as spot reduction, the ability to pick and choose where one is to lose fat is completely false. There is a large genetic predisposition to where an individual may carry fat, as well as the fact that diet and exercise in combination are factors that determine body fat percentage.

Bottom Line: Performing 1000 crunches with the intent of revealing a six-pack of abs won't work without a change in diet and some sort of cardio or resistance exercise to accompany the fitness plan.

Myth: Whole egg vs. egg white, raw egg vs. cooked egg - it's all the same!

Fact: Eggs are a good source of high-quality protein. However, many myths have seeped into pop culture about the benefits of egg whites or raw eggs, but the claims are not science based:

• Where is the protein in an egg? One large egg has 6 grams of protein - 57% of the protein is found in the white while 43% is in the yolk.ⁱⁱⁱ  So, don't toss the yolk if you want all 6 grams (and other important nutrients, as well)!

• Whole egg = Better for muscle growth: In a recent study, young men had greater muscle protein synthesis after resistance training when they ate 18 grams of protein from whole egg versus 18 grams of protein from egg white. The scientists speculate that components in the yolk, such as the fats or antioxidants, may be a cause for the findings.^iv 

• Cooking eggs improves protein digestion: The availability of egg protein is 91% with cooked egg and only 50% with raw egg.^v   That means if you eat a whole egg raw, you're only getting about 3 grams into your system versus eating a whole cooked egg which would provide almost 6 grams of protein.

Bottom Line: To maximize the protein from eggs, eat the whole egg, cooked!

Myth: Machines are safer than free weights.

Fact: Although both have their merits, they also both have downfalls. Machines are not designed for all body types, nor are they always the most functional when it comes to activities of daily living as they frequently focus on single-joint training. However, machines can typically take a novice through a series of targeted exercises, or assist in specific muscle strength enhancement. Free weights on the other hand, are more easily adaptable to most body types and can be used more functionally for both performance and activities of daily living.

Bottom Line: There are benefits and risks with using both machines and free weights.

Myth: Recovery nutrition, like a high-protein snack, is always necessary after exercise.

Fact: Recovery nutrition needs to be personalized, and it looks very different for an elite versus recreational athlete. Elite athletes who are training multiple hours per day or throughout the week would likely benefit from formal recovery nutrition; however, it's not necessary for the majority of recreational athletes. Another thing to keep in mind is an athlete's goal. If a recreational athlete is working out for weight management or weight loss, then a post-exercise snack could quickly neutralize or exceed total calories burned.

Bottom Line: Before grabbing a sports drink or protein bar, think about the amount of exercise you're engaging in and your goals. If you are exercising one hour or less on days with the intent to lose or maintain weight, then a recovery snack is likely unnecessary.

Myth: High intensity training is the best way to burn calories.

Fact: All exercise requires calories, or energy to sustain the body. This means that fat, carbohydrates and protein are used as fuels as we exercise during both low (aerobic) and high (anaerobic) intensity training. Generally, the harder you work, the more calories you will burn during the workout. The most efficient way to incorporate both aerobic and anaerobic exercise into a fitness program is through progressive overload using interval training. This way, the body can adapt to the increased demands over a period of time. This also allows the body to increase calorie burning as the exerciser is able to withstand both longer and harder bouts of exercise.

Bottom Line: A combination of both low and high intensity exercise is ideal for safe, effective fat loss through exercise.

This post is sponsored by the Egg Nutrition Center. 

References

ⁱAcademy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 2016;48:543-568.

ⁱⁱCampbell B et al. International society of sports nutrition position stand: protein and exercise. J Int Soc Sport Nutr. 2007;4:8

ⁱⁱⁱUS Department of Agriculture, Agriculture Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Basic Report: 01125

^ivVilet S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. E-pub ahead of print.

^vEvenopoel P et al. Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J Nutr. 1998.

Each year, millions of people make New Year's Resolutions to work out more, lose weight, and live healthier. You know the drill. These three simple steps will help you become their studio of choice by creating an online first impression that inspires them to visit you offline.

1. Give yourself an online facelift

Think of it as Spring-cleaning for your online presence. Search engines reward well-organized and accurate content, so remove broken links or empty pages from your website and be sure your contact information is up to date (you'd be surprised how easily overlooked this is).

For social, keep your branding clear and consistent across all of your accounts. Archive content that no longer reflects your brand or contains old information, especially old pricing and offers.

And on all of your online sites, give online visitors a glimpse of what your studio is like through photos and videos of your services and staff.

2. Engage your current clients

Your customers are the best marketing tools you have-if engaged properly, they can refer new customers to you and help you retain them, simply by sharing their love for what you do.

First, take care of them. It's always important to provide an amazing experience. In January, that can be challenging. Consider blocking certain classes or times just for current clients. They'll appreciate the extra consideration during the January crush.

Next, invite some of your most engaged members to share their fitness stories on social media. Their authentic stories will inspire new customers to strive for similar success at your studio or gym.

3. Offer online booking

The New Year is busy for everyone. Online booking helps current and future customers book a class with you when it's convenient for them. Plus, by allowing your customers to book ahead of time, you free up your front desk team so they can focus on all those new January members. A win-win for everyone!

With these updates, you can survive and thrive well into the new year, by creating online and offline experiences that keep your customers coming back for more.

About MINDBODY

Headquartered in San Luis Obispso, Calif., MINDBODY is the leading technology platform for the wellness services industry. Local wellness entrepreneurs worldwide use MINDBODY's integrated software and payments platform to run, market and build their businesses. Consumers use MINDBODY to more easily find, engage and transact with wellness providers in their local communities. For more information on how MINDBODY is helping people lead healthier, happier lives by connecting the world to wellness, visit https://partner.mindbodyonline.com/acsm