210516 PRISE method of training- Quality, not quantity, makes all the difference when it comes to diet and exercise
According to the Duke Medicine Health News , the quality of the diet and exercise counts more than quantity. They preface the statement by saying that different modes of exercise including aerobics, resistance training, sprinting intervals, stretching, yoga, and Pilates when coupled up with moderate amounts of protein used during the day “has multiple health benefits… written in a study published in the Journal of Applied Physiology May 16 2013.”
The study examined the PRISE program of multiple exercise methods and more daily protein intake.
As a side note, the protein intake of 20 to 30 g taken four six times a day is right in line with recent recommendations for the older population who have a reduced ability to absorb and utilize protein.
These multiple health benefits include lower abdominal fat as well as overall body fat, an increase in lean muscle mass along with optimal blood glucose, blood pressure, and insulin numbers.
A brief look the PRISE program
This program, designed to take advantage of the many exercise modes, provides an alternative to the many one-sided exercise and fitness routines now in vogue within the health clubs, studios, and hardcore gyms.
The concise definition of PRISE is:
P designates protein, R is resistance or strength training, I means interval training, S is for stretching, and the Eequates to endurance activities.
The authors of the study state the best outcome was the fact that all of the participants continued to be enthusiastic about the program, even four months after the study ended. The research scientists noted that none of the participants were bored, exhausted, or injured during the entire four months of their training.
The participants biographic details
This was a small group of fifty-seven men and women aged thirty-five to fifty-seven. Every one of them were either obese or overweight with an average BMI of 28.6 and average body fat percentage score of 36.6. Not only did they have unhealthy high body mass index and body fat numbers, they were exercising less than sixty minutes per week! Additionally, within the past ten years none of them had been doing any resistance training at all.
Each of the people in this study, now separated into three groups, ate 60 grams of whey protein daily. Group 1 was sedentary, group two did intense resistance training four days a week, and the third group did a multitude of different modes of exercise. The thirds ones exercise schedule included strength training, endurance training, Yoga instructor demonstrated and led stretching, and sprint intervals.
The outcome differences between the groups were significant. The people in the third group experienced the biggest health improvements. These included losing the most weight, large reductions in their abdominal fat and waist circumference, and better blood glucose numbers. Furthermore, they had the largest increase in lean muscle mass percentage when compared to the sedentary and intense resistance trained other two groups.
The other two groups also showed healthy improvements, even the sedentary ones taking the 60 grams of protein each day. One of the main doctors involved in this study, Dr. Paul J. Aciero, FACSM, FTOS, a professor at Skidmore Colleges Health and Exercise Sciences
Department and Director, Skidmore’s Human Nutrition and Metabolism Laboratory…. stated that “increasing the amount of protein in the diet to as much as 35% will tend to decrease total and abdominal fat
According to a recent article in the Duke Medicine Health News , the quality of the diet and exercise counts more than quantity. They preface the statement by saying that different modes of exercise including aerobics, resistance training, sprinting intervals, stretching, yoga, and Pilates when coupled up with moderate amounts of protein used during the day “has multiple health benefits… written in a study published in the Journal of Applied Physiology May 16 2013.” The study examined the PRISE program of multiple exercise methods and more daily protein intake.
This is a deceptively simple program.
- The first step is to start increasing your daily intake of protein, in small 20-30g amounts, 4-6 times spaced throughout your day. Naturally speaking, if you are very active and larger, this amount could be even higher as long as you don’t have kidney issues. Overall, it works out to about 1.2-1.6 g/kg of bodyweight or .6-.8g/lb of body weight.
Resistance training 2-3 times per week doing:
- Push ups, bicep curls, front side and rear raises, triceps extensions, squats, lunges, Bulgarian split squats, floor presses, rows and curl ups (not crunches) using a basic set of barbells, dumbbells, elastic material such as tubes, bands, medicine balls, or bodyweight calisthenics for 3-4 sets of 8-12 repetitions for each exercise.
- Fast to slow walking to fast, sprint intervals, rope skipping fast to slow to fast, bicycle riding, jogging, stationary bike, elliptical riding…just warmup, hit it hard and then back off until your heart rate returns to a more normal state and then hit it hard again for several bursts at a session.
- Follow the advice in these good stretching books such as those in Bob Andersons’ Stretching and Brad Walkers’Ultimate Guide to Stretching & Flexibility – Handbook or enlist the aid of a qualified fitness professional, or physical therapist to guide you through the many available stretches.
- Keep your heart rate around 60-80% of your max heart rate (220-age=MHR) for 60 minutes several times a week. Work up to the minutes if you are not used to exercising for long periods.
This also works well for those of us who have beat our bodies in the gym for a long time and need a break from the high intensity training. Try it for 2-3 weeks and then get back into the heavy strength training again after this rejuvenation period is finished.
Quantity still has a huge influence on the outcome as it has been demonstrated time after time that more exercise, certainly above the minimum recommended daily amounts, invariably leads to better results. As long as exercise is not over done to the point of developing into a body dysmorphic disorder. Read more here:http://www.mayoclinic.org/diseases-conditions/body-dysmorphic-disorder/basics/definition/con-20029953