An Evaluation Of Static and Dynamic Yoga Training Programs

While traditional yoga programs focus on static stretching and core stability, Essentrics yoga relies more heavily on full-body stretch and strengthening regiments coupled with dynamic movements such as ceiling reaches, side-to-side bends, lunges, and side leg lifts. Through the incorporation of more dynamic movements, Essentrics yoga is thought to elicit greater improvements in overall body composition, flexibility, and balance. PURPOSE: To examine the benefits of a 6-weeks long Essentrics (dynamic) program compared to standard (static) Yoga on body composition, flexibility, and balance. METHODS: Thirty-one participants (24 females and 7 males, age = 20.4 ± 0.2yrs, and BMI = 22.58 ± 0.55kg/m2) were assigned to two groups – a standard Yoga (YOG, n = 20) and an Essentrics (ESS, n = 11) group. For 6 weeks, both groups attended a 45–50-minute class, 3 times per week. Body composition (dual-energy x-ray absorptiometry), flexibility (sit-and-reach), balance (lower extremity Y-balance), as well anthropometric measurements were assessed at the beginning and end of the 6-week program. Measurements of the balance test included 3 reaches and their combined values [anterior (ANT), posteromedial (PM), posterolateral (PL), and composite reach distance (CRD)]. All reaches were averaged for the right and left sides and then normalized to leg length. Data were analyzed using an ANOVA with repeated measures (p \u3c 0.05), and a post-hoc test was performed if any significant main or interaction effects were found. RESULTS: Interestingly, the total body fat percentage was significantly reduced only in the YOG group (24.44 ± 6.73 to 23.51 ± 6.32%, p=.002). There were no significant group differences between YOG and ESS in balance and flexibility. However, balance was improved after the 6-week workout programs; PM (87.13 ± 11.64cm to 92.25 ± 9.91cm, p=.001), PL (82.88 ± 11.28 to 88.62 ± 9.62cm, p=.002), CRD (225.96 ± 27.17 to 238.26 ± 22.98cm, p=.001), normalized PM (98.31 ± 11.68 to 104.27 ± 11.14%, p=.001), normalized PL (93.60 ± 11.98 to 100.15 ± 10.70%, p=.001), and normalized CRD (255.12 ± 27.89 to 269.21 ± 25.07%, p=.001). Additionally, flexibility was improved from 51.42 ± 8.24 to 53.38 ± 7.04cm (p=.010) after the 6-week workout programs, while total body fat percentage was significantly reduced only in the YOG group (24.44 ± 6.73 to 23.51 ± 6.32%, p=.002). CONCLUSION: Whether an individual prefers a static or dynamic yoga program, both show improvements in flexibility and balance; however, neither program had a significant benefit over the other

The Impact of Nasal Breathing During Exercise on Cerebral Blood Flow

Achieving hypercapnic-induced vasodilation while exercising can increase cerebral blood flow (CBF) to a greater extent than during normoxic conditions. Evidence suggests that nasal breathing during a maximal aerobic effort can elicit a hypercapnic condition. PURPOSE: To compare the effect of combined (CB), oral (OB), and nasal (NB) breathing on CBF during a graded maximal exercise test (GXT). METHODS: Six healthy males (age: 21.83 ± 1.00 years) abstained from physical activity and caffeine for 12+ hours prior to a GXT. Three GXTs were performed (48+ hours between each trial) using a different randomized breathing condition (CB, OB, and NB). After a warm-up, participants completed a GXT until volitional fatigue on a semi-recumbent bicycle. Stages lasted 2 minutes and increased by a pre-set wattage at 70 rpm. Respiratory gases were assessed via a metabolic cart. Throughout the GXT, ultrasound sonography (7.5 MHz linear transducer) was utilized to assess the peak systolic velocity (PSV) and vessel diameter of the internal (ICA) and external (ECA) carotid artery on the right side of the neck. A one-way ANCOVA with mean arterial blood pressure and oxygen uptake (VO2) as covariates was utilized to compare the three breathing patterns at 40%, 55%, 70%, 85%, and 100% of VO2max. Data are presented as mean ± SEM. RESULTS: The partial pressure of exhaled CO2 (PECO2) was significantly greater (p = 0.008) during NB (33.16 ± 1.37 mmHg) compared to CB (26.63 ± 1.32 mmHg) and OB (26.72 ± 1.37) at 100% VO2max. While not statistically significant, there was a greater PSV in the ICA during NB (99.72 ± 7.12 cm/s) compared to CB (87.34 ± 9.36 cm/s) and OB (89.63 ± 9.77 cm/s) at 100% VO2max. Similarly, there was a greater PSV in the ICA during NB (102.53 ± 8.07 cm/s) compared to CB (93.13 ± 7.79 cm/s) and OB (81.25 ± 7.80 cm/s) at 85% VO2max. In contrast, there was a significantly greater (p = 0.027) PSV in the ICA during NB (126.12 ± 7.51 cm/s) compared to OB (92.47 ± 7.34 cm/s) but not CB (111.91 ± 7.14 cm/s) at 70% VO2max. There were no significant differences in the PSV of the ECA nor the diameter of the ICA and ECA. CONCLUSION: NB during a GXT increased PSV in the ICA compared to CB and OB, which might be partly related to an increased systemic concentration of CO2. A greater increase in PSV in the ICA represents a greater CBF that might provide greater cognitive health benefits than while exercising with either CB or OB. Studies with a bigger sample size will provide greater statistical power to examine the benefits of increasing the PSV in the ICA and its effect on cognitive health

Evaluation of Body Fat Percentage with Vertical and Longitudinal Skinfolds

Subcutaneous fat content, as well as body fat percentage (BF%), can be effectively assessed using skinfold calipers. While skinfolds (SFs) are practical and easy to attain, their accuracy could be reduced if the SFs are not collected with the ideal fold orientation. PURPOSE: To determine if vertical or longitudinal SFs in the trunk area are better predictors of BF%. METHODS: A pool of thirty-eight male (21.29 ± 4.59 yrs, 15.68 ± 4.82 BF%) and twenty-two female (21.14 ± 4.05 yrs, 26.63 ± 5.34 BF%) participants completed the study. A dual-energy X-ray absorptiometry scan was utilized to assess BF%. Using a Lange caliper, one technician assessed all SFs within the trunk in triplicate using both a vertical pinch and a longitudinal pinch. SFs sites included: 2 cm left, right, superior, and inferior of the umbilicus; left and right anterior mid-axillary line at the level of the navel; 2 cm left and right of the vertebral column at the level of the navel; midsternal line at the slimmest part of the waist and at the level of the xiphoid process. In addition, two commonly assessed diagonal folds (right suprailiac and subscapular) were collected. The relationship between SFs orientation and BF% was assessed utilizing a Pearson correlation. Stepwise linear regression was utilized to predict BF%. Data are presented as mean ± SD. RESULTS: Overall, vertical folds for both males and females had a higher correlation with BF% than longitudinal folds. The right vertical mid-axillary (RVMA) SFs had a significant correlation with BF% for both male (r = 0.864, p \u3c 0.001) and female (r = 0.712, p \u3c 0.001) participants. Similarly, the subscapular (SS) SFs had a significant correlation with BF% for both male (r = 0.851, p \u3c 0.001) and female (r = 0.788, p \u3c 0.001) participants. BF% was successfully predicted [4.142 + (10.154 * Sex) + (0.255 * RVMA) + (0.516 * SS), adjusted R2 = 0.874], where sex (0 = male, 1 = female). The average RVMA SFs were 18.43 ± 7.85 mm for males and 19.91 ± 6.78 mm for females, while the SS SFs were 13.50 ± 4.95 mm for males and 14.05 ± 5.34 mm for females. CONCLUSION: Although RVMA SFs are not commonly utilized to estimate BF%, there is evidence of a high correlation with BF%. The applicability of utilizing the RVMA jointly with the SS SFs as a fast yet reliable method to estimate BF% should be examined in a large and diverse cohort

Relationships Between Anthropometric Variables and the Internal Carotid Blood Flow

Assessment of peak systolic velocity (PSV) of the internal carotid artery (ICA) is utilized to examine stroke-symptomatic individuals for ICA stenosis. While a sedentary lifestyle is a common risk factor for ICA stenosis, a deeper understanding of how body composition affects ICA blood flow could provide insights before symptoms appear. PURPOSE: To examine the relationship between ICA blood flow and body composition variables. METHODS: ICA blood flow was assessed in eight healthy males (21.88 ± 2.25 years) on three different days to control for possible diurnal variability that could affect blood flow. Participants abstained from caffeine and physical activity for a minimum of 12 hours prior to each visit. Dual-energy X-ray absorptiometry was used to assess body fat percentage (BF%) and visceral fat area (VFA). Bioelectrical impedance (BIA) was used to assess body water percentage (BW%), metabolic age (MetA), and visceral fat rating (VFR). Participants rested supine with eyes closed for 5 minutes prior to assessment of ICA. B-mode doppler ultrasound sonography (7.5 MHz linear transducer) was used to measure PSV, end-diastolic velocity (EDV), resistance index (RI), and vessel diameter on the right ICA after 2 minutes of continual scanning with a 60° insonation angle. The relationship between ICA blood flow and body composition variables was examined via Pearson correlation analysis. RESULTS: BF% was positively correlated with ICA EDV (r = 0.669, p \u3c 0.001) and ICA PSV (r = 0.416, p = 0.043) but negatively correlated with ICA diameter (r = -0.424, p = 0.039). VFA was positively correlated with ICA EDV (r = 0.505, p = 0.012). BW% was negatively correlated with ICA PSV (r = -0.417, p = 0.043) and EDV (r = -0.620, p \u3c 0.001). MetA was positively correlated with ICA EDV (r = 0.630, p \u3c 0.001) but negatively correlated with ICA RI (r = -0.509, p = 0.011) and diameter (r = -0.513, p = 0.010). Similarly, VFR was positively correlated with ICA EDV (r = 0.644, p \u3c 0.001) but negatively correlated with ICA RI (r = -0.511, p = 0.011) and diameter (r = -0.496, p = 0.014). CONCLUSION: EDV has a greater correlation with body composition than PSV, suggesting that adiposity-related factors can describe ICA blood flow. Similarly, BIA might offer a solid and easy-to-attain procedure to indirectly assess ICA blood flow that warrants further research

Describing Visceral Fat via Girth and Skinfold Measurements

While girth ratios (GR), such as waist-to-height ratio (WHtR) and waist-to-hip ratio (WHR), and body fat percentage (BF%) have been widely used to describe visceral fat (VF), the applicability of skinfold (SF) measurements has been given less attention for the same purpose. PURPOSE: This study examined the associations between BF%, GR, SF, and VF. METHODS: Sixty healthy participants (38 males and 22 females, age = 21.23 ± 4.37 years, BMI = 24.87 ± 3.02 kg/m2, BF% = 19.70 ± 7.28%) participated in the study. Girth ratios, including WHtR and WHR, were assessed using a Gulick tape specifically at the level of the navel and slimmest part of the waist. SF thickness was assessed using a Lange skinfold caliper at 5 different regions, including the navel, upper abdomen, axillary, lumbar, and subscapular. Dual-energy X-ray absorptiometry was used to determine VF. A Pearson correlation was utilized to examine the associations among BF%, GR, SF, and VF. RESULTS: Females’ VF (33.9 ± 16.9 cm2) was significantly correlated with BMI (23.9 ± 3.7 kg/m2, r = .451, p = .035) and BF% (26.6 ± 5.3%, r = .590, p = .004), while males’ VF (49.6 ± 10.9 cm2) was not correlated with BMI (25.4 ± 2.4 kg/m2, r = -.021, p = .899) nor BF% (15.7 ± 4.8%, r = -.084, p = .616). In addition, WHR (.85 ± .04) was correlated with VF in males (r = .462, p = .004), while WHtR (.47 ± .06) was correlated with VF (r = .616, p = .002) in females. When participants were clustered into two groups based on BMI (\u3c 25 or ≥ 25 kg/m2), VF was correlated with the WHR in males (n = 18) with a BMI ≥ 25 kg/m2 (r = .522, p = .026) and in women (n = 14) with a BMI \u3c 25 kg/m2 (r = .567, p = .035). However, males (n = 20) with a BMI \u3c 25 kg/m2 and women (n = 8) with a BMI ≥ 25 kg/m2 had no correlations between VF and any GR or SF measurements. Although there was no correlation between VF and SF in males, VF in females was correlated with SF at the anterior slimmest part of the waist (16.1 ± 4.9 mm, r = .450, p = .035), iliac crest (14.0 ± 5.4 mm, r = .527, p = .012), and subscapular (14.0 ± 5.3 mm, r = .51, p = .018). CONCLUSION: BF% has a greater correlation with VF in females than in males, while WHR (a marker of body fat distribution) better explains VF in males. In addition, SF only held a degree of applicability within females. Furthermore, fat content seems to play a more important role in females when assessing VF content, while fat distribution seems to be more important in males