Arciero’s Research Focus: Diet and Exercise Programs

Wondering why the Sports Center parking lot is so full most mornings? Although the early hours have typically been the province of dedicated fitness addicts, traffic has been on the upswing recently due to a new research project under the direction of Paul Arciero, associate professor of exercise science.

With the help of a $120,000 grant from Experimental and Applied Sciences (EAS) of Golden, Colo., Arciero has recruited approximately 60 volunteers from the campus and the community for a three-month study of two well-known nutrition and exercise programs. He’s looking at the effectiveness of diet and exercise on body composition, blood cholesterol level, metabolic rate, and muscular strength. Study subjects are men and women ranging in age from 28-60 years who have been divided among three groups. One group is following the American Heart Association (AHA) diet and exercise program, the second group is following the Body for Life (BFL) diet and exercise plan, and the third is serving as the control group.

According to Arciero, the most significant difference between the two test groups is the diet. “The AHA plan primarily follows the U.S. Department of Agriculture and American Dietetic Association recommendations of a grain based, complex carbohydrate diet that is low in fat and has a low to medium protein intake. High-complex carbohydrates and grains are emphasized,” he explained. The exercise component of this plan stresses low to moderate level aerobic activities with little emphasis on resistance exercise, ideally from 30 to 60 minutes most days a week.

The Body for Life plan advocates a diet that is contains a higher protein component; high complex carbohydrates, such as whole grains, fruits and vegetables; and low fat consumption. The key difference from the AHA plan is the emphasis on consuming equal proportions of carbohydrates to proteins. Recommended exercise is a high intensity (also known as interval) aerobics program for 20 minutes three times a week, interspersed with three days weight training, and one day off.

Both programs offer food supplements (a total of three per day, funded by the grant) to participants.

Now about one-third completed, the study has a mid-November end date. Assisting Arciero in his work are alumni Heather Wood ’01, and Roger Martin-Pressman and Michael Ormsbee ’02; and current students Lauren Zwicky and Meghan Everett ’03.

Arciero hopes his research will help to clarify the most beneficial diet and activity pattern for people. He says, “We have all been inundated with diet and exercise recommendations, but the health benefits are not trickling down to most Americans. With research showing that a significant percentage of Americans are unfit and unhealthy, I think it’s important to learn the appropriate way to eat and be active for optimum health. My goal of this research project is to find the proper balance for a larger percentage of the population.”

Because this is a topic of interest to a significant number of people, Arciero has some advice for people seeking information on diet and exercise programs. “Don’t be swayed by miraculous health claims. They’re enticing, but if it sounds too good, it probably is. Always use caution in evaluating claims and adhere to what has withstood the test of time. Maintain adequate hydration with water and stay as close to the natural form of food as possible.” He recommends consuming such grains as brown rice, whole wheat pasta and oatmeal; fresh fruits and vegetables; and adequate amounts of lean protein sources, such as fish, chicken, turkey, tofu, legumes, and milk. Adds Arciero, “Combining these healthy eating habits with moderate to intense physical activity is best. Allow time to exert a minimum of 20-30 minutes daily, followed by a sufficient period of rest and relaxation for healthy recovery.”

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