Effect of resistance training with vibration and compression on the formation of muscle and bone

Functional High-Intensity Interval Training Lowers Body Mass and Improves Coordination, Strength, Muscular Endurance, and Aerobic Endurance of Inmates in a German Prison

This study examined the effects of circuit-like functional high-intensity interval training (HIIT) on body composition and motor performance of inmates in an open German prison. The group of inmates (n=11) consisted of predominantly overweight males [average body-mass-index (BMI)=31.2]. They performed 6weeks of training including 3 sessions per week. The 6-week training program was framed by a pre-test and a post-test that assessed anthropometry and motor performance. On average, the inmates participated in 91.9% of all training sessions. The intervention significantly lowered body mass (p=0.007) and BMI (p=0.006). Fat mass and fat-free mass did not change significantly from pre-test to post-test. The times in 20m sprint did not change. The performance in lateral jumping from side-to-side (p=0.024), standing long jump (p=0.001), and 30–15 Intermittent Fitness Test (p<0.001) improved significantly. The greatest improvements were observed in the number of sit-ups (p<0.001) and push-ups (p<0.001). These findings suggest that (functional) HIIT is a practical and effective training method in the context of a prison.

Can High-Intensity Functional Suspension Training over Eight Weeks Improve Resting Blood Pressure and Quality of Life in Young Adults? A Randomized Controlled Trial

The present study examined the effects of a functional high-intensity suspension training (Functional_HIIT) on resting blood pressure, psychological well-being as well as on upper body and core strength and cardiorespiratory fitness in moderately trained participants. Twenty healthy, moderately trained adults (10 males and 10 females; age: 36.2 ± 11.1 years, BMI: 23.9 ± 3.7) were randomly assigned to a Functional_HIIT training group or passive control group (CON). Functional_HIIT performed 16 sessions (2× week for eight weeks, 30 min per session), whereas CON maintained their habitual lifestyle using a physical activity log. Before and after Functional_HIIT intervention, resting blood pressure and quality of life (short version of the WHO Quality of Life questionnaire (WHOQOL-BREF)) were assessed. Furthermore, maximum-repetition (leg press, chest press, pulldown, back extension) and trunk muscle strength (Bourban test) as well as cardiorespiratory fitness (Vameval test), were measured before and after the intervention. Both systolic and diastolic blood pressure and WHOQOL-BREF did not change significantly but both showed moderate training-induced effects (0.62 < standardized mean difference (SMD) < 0.82). Significant improvements in the Functional_HIIT group were evident on leg press (p < 0.01), chest press (p < 0.05), and left side Bourban test (p < 0.05). Cardiorespiratory fitness did not reveal any time effects or time × group interactions. The present study revealed that eight weeks of Functional_HIIT represents a potent stimulus to improve health-related parameters in young adults, whereas Functional_HIIT was not sufficient to improve cardiorespiratory fitness.

A 4-Week Intervention Involving Mobile-Based Daily 6-Minute Micro-Sessions of Functional High-Intensity Circuit Training Improves Strength and Quality of Life, but Not Cardio-Respiratory Fitness of Young Untrained Adults

The present study was designed to assess the psycho-physiological responses of physically untrained individuals to mobile-based multi-stimulating, circuit-like, multiple-joint conditioning (Circuit_HIIT) performed either once (1xCircuit_HIIT) or twice (2xCircuit_HIIT) daily for 4 weeks. In this single-center, two-arm randomized, controlled study, 24 men and women (age: 25 ± 5 years) first received no training instructions for 4 weeks and then performed 4 weeks of either 1xCircuit_HIIT or 2xCircuit_HIIT (5 men and 7 women in each group) daily. The 1xCircuit_HIIT and 2xCircuit_HIIT participants carried out 90.7 and 85.7% of all planned training sessions, respectively, with average heart rates during the 6-min sessions of 74.3 and 70.8% of maximal heart rate. Body, fat and fat-free mass, and metabolic rate at rest did not differ between the groups or between time-points of measurement. Heart rate while running at 6 km⋅h^-1 declined after the intervention in both groups. Submaximal and peak oxygen uptake, the respiratory exchange ratio and heart rate recovery were not altered by either intervention. The maximal numbers of push-ups, leg-levers, burpees, 45°-one-legged squats and 30-s skipping, as well as perception of general health improved in both groups. Our 1xCircuit_HIIT or 2xCircuit_HIIT interventions improved certain parameters of functional strength and certain dimensions of quality of life in young untrained individuals. However, they were not sufficient to enhance cardio-respiratory fitness, in particular peak oxygen uptake.

Diet and Exercise: a Match Made in Bone

PURPOSE OF REVIEW

Multiple dietary components have the potential to positively affect bone mineral density in early life and reduce loss of bone mass with aging. In addition, regular weight-bearing physical activity has a strong positive effect on bone through activation of osteocyte signaling. We will explore possible synergistic effects of dietary components and mechanical stimuli for bone health by identifying dietary components that have the potential to alter the response of osteocytes to mechanical loading.

RECENT FINDINGS

Several (sub)cellular aspects of osteocytes determine their signaling towards osteoblasts and osteoclasts in response to mechanical stimuli, such as the osteocyte cytoskeleton, estrogen receptor α, the vitamin D receptor, and the architecture of the lacunocanalicular system. Potential modulators of these features include 1,25-dihydroxy vitamin D3, several forms of vitamin K, and the phytoestrogen genistein. Multiple dietary components potentially affect osteocyte function and therefore may have a synergistic effect on bone health when combined with a regime of physical activity.