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Zhang H, Guo Y, Hua G, Guo C, Gong S, Li M, Yang Y. Exercise training modalities in prediabetes: a systematic review and network meta-analysis. Front Endocrinol (Lausanne) 2024; 15:1308959. [PMID: 38440785 PMCID: PMC10911289 DOI: 10.3389/fendo.2024.1308959] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 10/07/2023] [Accepted: 01/19/2024] [Indexed: 03/06/2024] Open
Abstract
Background Lifestyle modification based on exercise intervention is still the primary way to delay or reverse the development of diabetes in patients with prediabetes. However, there are still challenges in setting up a detailed exercise prescription for people with prediabetes. This study mainly ranks exercise prescriptions by comparing the improvement of glucose and lipid metabolism and the level of weight loss in patients. Method All studies on exercise intervention in prediabetes were identified by searching five electronic databases. Risk assessment and meta-analysis were performed on eligible studies. Results Twenty-four studies involving 1946 patients with prediabetes and seven exercise intervention models were included in the final analysis. The meta-analysis showed that exercise of any type was more effective for glycemic control in prediabetes than no exercise. However, the changes in blood glucose were moderate. In prediabetes, combining moderate-intensity aerobic exercise with low-to moderate-load resistance training showed the most significant improvements in glycosylated hemoglobin (HbA1c), body mass index (BMI), body weight (BW), total cholesterol (TC), and low-density lipoprotein cholesterol (LDL) (P-score=0.82; 0.70; 0.87; 1; 0.99), low-to moderate-load resistance training showed the most significant improvements in fasting blood glucose (FBG) (P-score=0.98), the vigorous-intensity aerobic exercise showed the most significant improvements in 2-hour post-meal blood glucose (2hPG) and systolic blood pressure (SBP) (P-score=0.79; 0.78), and moderate-intensity aerobic exercise showed the most significant improvements in diastolic blood pressure (DBP) (P-score=0.78). Conclusion In summary, moderate-intensity aerobic exercise, low-to moderate-load resistance training and the combination of both have beneficial effects on glycemic control, weight loss, and cardiovascular health in patients with prediabetes. These findings provide valuable guidance for rehabilitation clinicians and patients alike to follow. Systematic review registration https://www.crd.york.ac.uk/PROSPERO/, identifier CRD 42021284922.
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Affiliation(s)
- Hang Zhang
- School of Health Preservation and Rehabilitation, Chengdu University of Traditional Chinese Medicine, Chengdu, China
| | - Yuting Guo
- School of Health Preservation and Rehabilitation, Chengdu University of Traditional Chinese Medicine, Chengdu, China
| | - Guangshun Hua
- School of Health Preservation and Rehabilitation, Chengdu University of Traditional Chinese Medicine, Chengdu, China
| | - Chenyang Guo
- School of Health Preservation and Rehabilitation, Chengdu University of Traditional Chinese Medicine, Chengdu, China
| | - Simiao Gong
- Department of Rehabilitation Medicine, The Third Affiliated Hospital of Sun Yat-sen University, Guangdong, China
| | - Min Li
- School of Health Preservation and Rehabilitation, Chengdu University of Traditional Chinese Medicine, Chengdu, China
| | - Yan Yang
- Medical Department of The Third Affiliated Hospital of Chengdu University of Traditional Chinese Medicine, Chengdu, China
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Möck S, Wirth K. Bilateral differences of isokinetic knee extensor strength are velocity- and task-dependent. Sports Biomech 2024:1-13. [PMID: 38329274 DOI: 10.1080/14763141.2024.2315260] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 12/21/2023] [Accepted: 01/31/2024] [Indexed: 02/09/2024]
Abstract
The purpose of this study was to investigate the concordance of isokinetic bilateral strength differences of the knee extensors in single- and multi-joint movement tasks. One hundred and nineteen male athletes performed isokinetic legpresses at 0.1 m/s and 0.7 m/s as well as isokinetic knee extensions at 60°/s and 180°/s. Bilateral differences and directed bilateral differences (sign indicating the direction of the difference) were calculated for all measurements. Bland-Altman-Plots were plotted to investigate if the different conditions detect bilateral differences of the same magnitude. Additionally, concordance correlations for the directed bilateral differences of the different tests were calculated to investigate magnitude and direction. The results indicate poor to fair concordance between the bilateral differences in the legpress conditions as well as between single- and multi-joint tasks. The single-joint knee extensions displayed a moderate level of agreement. Bilateral strength differences in isokinetic movement tasks are dependent on movement velocity and the nature of the task (single- or multi-joint movement) in the lower extremities. Both the value and the direction of the strength differences show no clear pattern across the investigated measurements and cannot be used interchangeably. Therefore, to assess interlimb strength balance, multiple different tests should be performed.
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Affiliation(s)
- Sebastian Möck
- Department of Exercise Science, Olympic Training and Testing Center of Hessen, Frankfurt am Main, Germany
| | - Klaus Wirth
- Sport and Exercise Sciences, University of Applied Sciences Wiener Neustadt, Wiener Neustadt, Austria
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3
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Behm DG, Granacher U, Warneke K, Aragão-Santos JC, Da Silva-Grigoletto ME, Konrad A. Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review. Sports Med 2024; 54:289-302. [PMID: 37924459 PMCID: PMC10933173 DOI: 10.1007/s40279-023-01949-3] [Citation(s) in RCA: 2] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 10/06/2023] [Indexed: 11/06/2023]
Abstract
BACKGROUND Findings from original research, systematic reviews, and meta-analyses have demonstrated the effectiveness of resistance training (RT) on markers of performance and health. However, the literature is inconsistent with regards to the dosage effects (frequency, intensity, time, type) of RT to maximize training-induced improvements. This is most likely due to moderating factors such as age, sex, and training status. Moreover, individuals with limited time to exercise or who lack motivation to perform RT are interested in the least amount of RT to improve physical fitness. OBJECTIVES The objective of this review was to investigate and identify lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) that can improve fitness components such as muscle strength and endurance for sedentary individuals or beginners not meeting the minimal recommendation of exercise. METHODS Due to the broad research question involving different RT types, cohorts, and outcome measures (i.e., high heterogeneity), a narrative review was selected instead of a systematic meta-analysis approach. RESULTS It seems that one weekly RT session is sufficient to induce strength gains in RT beginners with < 3 sets and loads below 50% of one-repetition maximum (1RM). With regards to the number of repetitions, the literature is controversial and some authors report that repetition to failure is key to achieve optimal adaptations, while other authors report similar adaptations with fewer repetitions. Additionally, higher intensity or heavier loads tend to provide superior results. With regards to the RT type, multi-joint exercises induce similar or even larger effects than single-joint exercises. CONCLUSION The least amount of RT that can be performed to improve physical fitness for beginners for at least the first 12 weeks is one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise.
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Affiliation(s)
- David G Behm
- School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Newfoundland and Labrador, A1C 5S7, Canada
| | - Urs Granacher
- Department of Sport and Sport Science Exercise and Human Movement Science, University of Freiburg, Freiburg, Germany
| | - Konstantin Warneke
- Institute for Exercise, Sport and Health, Leuphana University, Lüneburg, Germany
| | - Jose Carlos Aragão-Santos
- Department of Physical Education, Post Graduate Program in Health Sciences, Federal University of Sergipe, São Cristóvão, Brazil
| | - Marzo Edir Da Silva-Grigoletto
- Department of Physical Education, Post Graduate Program in Health Sciences, Federal University of Sergipe, São Cristóvão, Brazil
| | - Andreas Konrad
- School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Newfoundland and Labrador, A1C 5S7, Canada.
- Institute of Human Movement Science, Sport and Health, Graz University, Graz, Austria.
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4
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Osuna-Prieto FJ, Milla-Martín D, Miras-Moreno S, Jurado-Fasoli L, Ramírez-Maldonado M, Soriano MA, Garcia-Ramos A, Ruiz JR, Amaro-Gahete FJ. A single dose of dihydrocapsiate does not improve neuromuscular performance in resistance-trained young adults: A randomised, triple-blinded, placebo-controlled, crossover trial. Eur J Sport Sci 2023; 23:2299-2310. [PMID: 37440417 DOI: 10.1080/17461391.2023.2229854] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 07/15/2023]
Abstract
Capsinoids may exert ergogenic effects on resistance exercises. However, the acute effects of capsinoids on neuromuscular performance in humans are unknown. Here, we aimed to investigate the acute effects of dihydrocapsiate on lower- and upper-body neuromuscular performance parameters in resistance-trained individuals. 25 young adults (n = 6 women; age = 26 ± 3 years; body mass index = 24.3 ± 2.8 kg/m2) with ≥ 1-year resistance training experience were included in this triple-blind (participants, intervention researchers, and data analysts were blinded), placebo-controlled, crossover study. Lower- and upper-body ballistic strength (countermovement jump [CMJ] height and bench press throw [BPT] peak velocity), maximum dynamic strength (estimated 1 repetition maximum in squat and bench press [BP]), and strength-endurance (mean set velocity [squat] and number of repetitions to failure [bench press]) were assessed in 2 independent sessions (≥7 days separation). Participants ingested 12 mg of dihydrocapsiate or placebo 30 min before each trial. We found no significant differences between dihydrocapsiate and placebo conditions in ballistic strength, (CMJ height 33.20 ± 8.07 vs 33.32 ± 7.85 cm; BPT peak velocity 2.82 ± 0.77 vs 2.82 ± 0.74 m/s) maximal dynamic strength (estimated squat 1RM: 123.76 ± 40.63 vs 122.66 ± 40.97 kg; estimated BP 1RM: 99.47 ± 43.09 vs 99.60 ± 43.34 kg), and strength-endurance (squat mean set velocity 0.66 ± 0.07 vs 0.66 ± 0.05 m/s; number BP repetitions to failure 13.00 ± 3.56 vs 13.00 ± 4.78) (all P ≥ 0.703). We conclude that dihydrocapsiate does not acutely improve neuromuscular performance in trained young adults.
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Affiliation(s)
- Francisco J Osuna-Prieto
- Department of Physical Education and Sports, Faculty of Sports Science, Sport and Health University Research Institute (iMUDS), University of Granada, Granada, Spain
- Department of Analytical Chemistry, University of Granada, Granada, Spain
- Research Institute in Health Pere Virgili, University Hospital of Tarragona Joan XXIII, Tarragona, Spain
| | - Darío Milla-Martín
- Department of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, Granada, Spain
| | - Sergio Miras-Moreno
- Department of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, Granada, Spain
| | - Lucas Jurado-Fasoli
- Department of Physical Education and Sports, Faculty of Sports Science, Sport and Health University Research Institute (iMUDS), University of Granada, Granada, Spain
- Department of Physiology, Faculty of Medicine, University of Granada, Granada, Spain
| | - Mauricio Ramírez-Maldonado
- Department of Physical Education and Sports, Faculty of Sports Science, Sport and Health University Research Institute (iMUDS), University of Granada, Granada, Spain
| | - Marcos A Soriano
- Strength Training & Neuromuscular Performance (STreNgthP) Research Group, Camilo José Cela University, Madrid, Spain
| | - Amador Garcia-Ramos
- Department of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, Granada, Spain
- Department of Sports Sciences and Physical Conditioning, Faculty of Education, Universidad Católica de la Santísima Concepción, Concepción, Chile
| | - Jonatan R Ruiz
- Department of Physical Education and Sports, Faculty of Sports Science, Sport and Health University Research Institute (iMUDS), University of Granada, Granada, Spain
- Instituto de Investigación Biosanitaria, ibs.Granada, Granada, Spain
- CIBER de Fisiopatología de la Obesidad y Nutrición (CIBEROBN), Instituto de Salud Carlos III, Granada, Spain
| | - Francisco J Amaro-Gahete
- Department of Physical Education and Sports, Faculty of Sports Science, Sport and Health University Research Institute (iMUDS), University of Granada, Granada, Spain
- Instituto de Investigación Biosanitaria, ibs.Granada, Granada, Spain
- CIBER de Fisiopatología de la Obesidad y Nutrición (CIBEROBN), Instituto de Salud Carlos III, Granada, Spain
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Enes A, Oneda G, Leonel DF, Ramos RA, Kvas-Cabral VC, Bernardo MF, Escalante G, Souza-Junior TP. Drop-Set Resistance Training versus Pyramidal and Traditional Sets Elicits Greater Psychophysiological Responses in Men. Percept Mot Skills 2023; 130:1624-1643. [PMID: 37197987 DOI: 10.1177/00315125231176729] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 05/19/2023]
Abstract
We compared the effects of resistance training (ResisT) to pyramidal and traditional weightlifting sets on men's psychophysiological responses. In a randomized crossover design, 24 resistance-trained males performed drop-set, descending pyramid, and traditional ResisT in the barbell back squat, 45° leg press, and seated knee extension. We assessed participants' rating of perceived exertion (RPE) and feelings of pleasure/displeasure (FPD) at the end of each set and at 10, 15, 20, and 30 minutes post-session. No differences were detected across ResisT Methods in total training volume (p = 0.180). Post hoc comparisons revealed that drop-set training elicited higher RPE (M 8.8 SD 0.7 arbitrary units) and lower FPD (M -1.4 SD 1.5 arbitrary units) values compared to descending pyramid (M Set RPE 8.0 SD 0.9 arbitrary units and M Set FPD 0.4 SD 1.6 arbitrary units) and traditional set (M Set RPE 7.5 SD 1.1 arbitrary units and M Set FPD 1.3 SD 1.2 arbitrary units) schemes (p < 0.05). In addition, drop-set training elicited higher session RPE (M 8.1 SD 0.8 arbitrary units) and lower session FPD (M 0.2 SD 1.4 arbitrary units) values than descending pyramid and traditional ResisT (p < 0.001). Similarly, descending pyramid training elicited higher session RPE (M 6.6 SD 0.9 arbitrary units) and lower session FPD (M 1.2 SD 1.4 arbitrary units) than traditional set (M Session RPE 5.9 SD 0.8 arbitrary units and M Session FPD 1.5 SD 1.2 arbitrary units) training (p = 0.015). No differences were found in the temporality of post-session metrics, suggesting that testing 10 and 15 minutes post-ResisT was sufficient to assess session RPE (p = 0.480) and session FPD (p = 0.855), respectively. In conclusion, even with similar total training volume, drop-set training elicited more pronounced psychophysiological responses than either pyramidal or traditional ResisT in resistance-trained males.
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Affiliation(s)
- Alysson Enes
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Gustavo Oneda
- Sports Center, Department of Physical Education, Federal University of Santa Catarina (UFSC), Florianópolis, Brazil
| | - Danilo Fonseca Leonel
- Department of Physical Education, Federal University of Jequitinhonha and Mucuri Valleys (UFVJM), Diamantina, Brazil
| | - Renan Alberton Ramos
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Vinnicius C Kvas-Cabral
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Mauro F Bernardo
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Guillermo Escalante
- Department of Kinesiology, California State University (CSU), San Bernardino, CA, USA
| | - Tácito P Souza-Junior
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
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6
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Gentil P, de Lira CAB, Vieira CA, Ramirez-Campillo R, Haghighi AH, Clemente FM, Souza D. Resistance Training before, during, and after COVID-19 Infection: What Have We Learned So Far? INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2022; 19:6323. [PMID: 35627861 PMCID: PMC9141848 DOI: 10.3390/ijerph19106323] [Citation(s) in RCA: 3] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Subscribe] [Scholar Register] [Received: 01/21/2022] [Revised: 02/26/2022] [Accepted: 03/02/2022] [Indexed: 02/05/2023]
Abstract
At the end of 2019, a severe acute respiratory syndrome caused by SARS-CoV-2 started a pandemic, leading to millions of deaths and many important political and social changes. Even in the absence of contamination, the mobility reduction, social distancing and closing of exercise facilities negatively affected physical activity and conditioning, which is associated with muscle atrophy, loss of muscle strength, and reductions in functional capacity. In cases of infection, it has been shown that increased physical capacity is associated with decreased hospitalization and mortality risk. Although millions of people have died from COVID-19, most contaminated individuals survived the infection, but carried different sequelae, such as the severe loss of physical function and a reduced quality of life. Among different physical exercise models that might help to prevent and treat COVID-19-related conditions, resistance training (RT) might be particularly relevant. Among its benefits, RT can be adapted to be performed in many different situations, even with limited space and equipment, and is easily adapted to an individual's characteristics and health status. The current narrative review aims to provide insights into how RT can be used in different scenarios to counteract the negative effects of COVID-19. By doing this, the authors expect to provide insights to help deal with the current pandemic and similar events the world may face in the future.
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Affiliation(s)
- Paulo Gentil
- College of Physical Education and Dance, Federal University of Goias, Goiânia 74690-900, Brazil; (C.A.B.d.L.); (C.A.V.); (D.S.)
- Hypertension League Federal University of Goias, Goiânia 74605-050, Brazil
- Instituto VIDA, Brasilia 70.000, Brazil
| | - Claudio Andre Barbosa de Lira
- College of Physical Education and Dance, Federal University of Goias, Goiânia 74690-900, Brazil; (C.A.B.d.L.); (C.A.V.); (D.S.)
| | - Carlos Alexandre Vieira
- College of Physical Education and Dance, Federal University of Goias, Goiânia 74690-900, Brazil; (C.A.B.d.L.); (C.A.V.); (D.S.)
| | - Rodrigo Ramirez-Campillo
- Exercise and Rehabilitation Sciences Laboratory, School of Physical Therapy, Faculty of Rehabilitation Sciences, Universidad Andres Bello, Santiago 7591538, Chile;
| | - Amir Hossein Haghighi
- Department of Exercise Physiology, Faculty of Sport Sciences, Hakim Sabzevari University, Sabzevar 9617976487, Iran;
| | - Filipe Manuel Clemente
- Escola Superior de Desporto e Lazer, Instituto Politécnico de Viana do Castelo, 4900-347 Viana do Castelo, Portugal;
- Research Center in Sports Performance, Recreation, Innovation and Technology (SPRINT), 4960-320 Melgaço, Portugal
- Instituto de Telecomunicações, Delegação da Covilhã, 1049-001 Lisboa, Portugal
| | - Daniel Souza
- College of Physical Education and Dance, Federal University of Goias, Goiânia 74690-900, Brazil; (C.A.B.d.L.); (C.A.V.); (D.S.)
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7
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Effects of Velocity Loss Threshold during Resistance Training on Strength and Athletic Adaptations: A Systematic Review with Meta-Analysis. APPLIED SCIENCES-BASEL 2022. [DOI: 10.3390/app12094425] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Subscribe] [Scholar Register] [Indexed: 02/04/2023]
Abstract
This study aimed to systematically review the effects of the different velocity loss (VL) thresholds during resistance training (RT) on strength and athletic adaptations. The VL was analyzed as both a categorical and continuous variable. For the categorical analysis, individual VL thresholds were divided into Low-ModVL (≤ 25% VL) or Mod-HighVL (> 25% VL). The efficacy of these VL thresholds was examined using between-group (Low-ModVL vs. Mod-HighVL) and within-group (pre–post effects in each group) analyses. For the continuous analysis, the relationship (R2) between each individual VL threshold and its respective effect size (ES) in each outcome was examined. Ten studies (308 resistance-trained young men) were finally included. The Low-ModVL group trained using a significantly (p ≤ 0.001) lower VL (16.1 ± 6.2 vs. 39.8 ± 9.0%) and volume (212.0 ± 102.3 vs. 384.0 ± 95.0 repetitions) compared with Mod-HighVL. Between-group analyses yielded higher efficacy of Low-ModVL over Mod-HighVL to increase performance against low (ES = 0.31, p = 0.01) and moderate/high loads (ES = 0.21, p = 0.07). Within-group analyses revealed superior effects after training using Low-ModVL thresholds in all strength (Low-ModVL, ES = 0.79–2.39 vs. Mod-HighVL, ES = 0.59–1.91) and athletic (Low-ModVL, ES = 0.35–0.59 vs. Mod-HighVL, ES = 0.05–0.36) parameters. Relationship analyses showed that the adaptations produced decreased as the VL threshold increased, especially for the low loads (R2 = 0.73, p = 0.01), local endurance (R2 = 0.93, p = 0.04), and sprint ability (R2 = 0.61, p = 0.06). These findings prove that low–moderate levels of intra-set fatigue (≤25% VL) are more effective and efficient stimuli than moderate–high levels (> 25% VL) to promote strength and athletic adaptations.
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Rosa A, Vazquez G, Grgic J, Balachandran AT, Orazem J, Schoenfeld BJ. Hypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis. Strength Cond J 2022. [DOI: 10.1519/ssc.0000000000000720] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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9
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Hackett DA. Training, Supplementation, and Pharmacological Practices of Competitive Male Bodybuilders Across Training Phases. J Strength Cond Res 2022; 36:963-970. [PMID: 33651737 DOI: 10.1519/jsc.0000000000003989] [Citation(s) in RCA: 12] [Impact Index Per Article: 6.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Hackett, DA. Training, supplementation, and pharmacological practices of competitive male bodybuilders across training phases. J Strength Cond Res 36(4): 963-970, 2022-Bodybuilding involves the pursuit of muscularity and leanness primarily through the use of progressive resistance training in combination with other practices such as manipulation of diet and use of ergogenic aids. This study aimed to compare the training practices and ergogenic aids used by competitive male bodybuilders across training phases. An online survey was completed by 235 competitive male bodybuilders with a median age of 26.0 (interquartile range 23.0-31.3) years. Results showed that most respondents performed split-routines (85.5%), 4-7 sessions per week (95.7%), trained major muscle groups twice a week (>50%), and session duration being 60-90 minutes (55.7%). Off-season resistance training sessions mostly comprised of targeting 2-3 muscle groups (56%), 2-3 exercises per muscle group (60.4%), 3-4 sets per exercise (73.2%), 7-12 repetition maximum (RM) per set (71.6%), and 61-180 seconds recovery between sets and exercises (80.5%). At the precompetition phase (6 weeks before competition), there was a decrease in the number of muscle groups trained per session (p = 0.027) and a greater number of repetitions performed per set (p < 0.001). A significant increase in the reported aerobic exercise volume was found during precompetition (<0.001). Performance enhancing drugs were used by 53.6% of respondents who did not compete in natural bodybuilding competitions. Dietary supplements were used by 95.7% of respondents with the most common being creatine monohydrate (80.4%) and whey protein (65.8%). Findings suggest that competitive bodybuilders follow resistance training practices consistent with the broad muscular hypertrophy recommendations but a notable shift in practices occur in the weeks before competition.
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Affiliation(s)
- Daniel A Hackett
- Physical Activity, Lifestyle, Ageing and Wellbeing Faculty Research Group, School of Health Sciences, Faculty of Medicine and Health, The University of Sydney, Camperdown, New South Wales, Australia
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10
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Souza D, Pessoni A, Barbosa de Lira CA, Vancini RL, Ramírez-Vélez R, Gentil P. Supervised home-based resistance training for managing idiopathic peripheral polyneuropathy - A case report. J Bodyw Mov Ther 2021; 28:126-130. [PMID: 34776129 DOI: 10.1016/j.jbmt.2021.07.003] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/05/2021] [Revised: 06/09/2021] [Accepted: 07/12/2021] [Indexed: 11/19/2022]
Abstract
PURPOSE This case report aimed to investigate the effects of supervised home-based resistance training (RT) on functional capacity and mental health on a man with idiopathic peripheral polyneuropathy (PP). METHOD A 50-year-old man diagnosed with PP with no previous experience in RT performed 24 session of home-based RT for 12 weeks. Resistance training consisted of 3 exercises performed with 3 sets and lasted approximately 30 min per session. Exercises were performed with minimal implements (e.g., elastic tubes and light dumbbells). The Patient was evaluated for muscle performance, functionality, anxiety levels, and depressive symptoms before and after intervention period. Muscle performance was evaluated though 30-s push up test (PU30), functional capacity was evaluated through functional tests [sit to stand test (SST), arm curl (AC), and 2-min step test (2-MST)] and anxiety levels and depressive symptoms were evaluated through the State-Trait Anxiety Inventory (STAI) and Beck's depression inventory (BDI), respectively. RESULTS After 12 weeks, the performance on PU30 increased 40% (from 8 to 11 repetitions), while the performance on SST, AC and 2-MST increased 100% (from 4 to 8 repetitions), 44% (from 16 to 23 repetitions) and 157% (from 47 to 121 repetitions), respectively. Anxiety state and trait levels have been reduced 24% (from 42 to 32 scores) and 4% (from 47 to 45 scores), respectively. There was no change for BDI. CONCLUSION Supervised home-based RT using low cost and affordable equipment was a feasible strategy to provide functional capacity and mental health benefits in a patient with PP.
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Affiliation(s)
- Daniel Souza
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil.
| | - Alana Pessoni
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
| | | | - Rodrigo Luiz Vancini
- Physical Education and Sport Center, Federal University of Espírito Santo, Vitória, Brazil
| | - Robinson Ramírez-Vélez
- Navarrabiomed-Public University of Navarra (UPNA)-Navarra Hospital Complex (CHN), Health Research Institute of Navarra (IdiSNA), Pamplona, Spain
| | - Paulo Gentil
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil; Hypertension League Federal University of Goiás, Goiânia, Brazil
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11
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Mannarino P, Matta T, Lima J, Simão R, Freitas de Salles B. Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. J Strength Cond Res 2021; 35:2677-2681. [PMID: 31268995 DOI: 10.1519/jsc.0000000000003234] [Citation(s) in RCA: 7] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/13/2022]
Abstract
ABSTRACT Mannarino, P, Matta, T, Lima, J, Simão, R, and Freitas de Salles, B. Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. J Strength Cond Res 35(10): 2677-2681, 2021-Recent data suggest that single-joint exercises are unnecessary to maximize the resistance training (RT) results in novice to advanced individuals. However, the present literature is still inconsistent on this topic and controversy arises. The aim of this study was to compare the effects of the unilateral dumbbell row (DR) (multiple-joint) vs. unilateral biceps curl (BC) (single-joint) exercises on strength and elbow flexors muscle thickness (MT). Ten untrained men were assigned to an 8-week RT program for elbow flexors, one arm performing DR and the other performing BC in a within-subject design. After a familiarization, pretraining MT was measured using an ultrasound (US) technique, and strength was tested using 10 repetition maximum (10RM) tests. After pretesting, 8 weeks of RT (4-6 sets, 8-12 repetitions to concentric failure, 2 sessions per week) was performed. Post-testing was conducted in the same order as pretesting 48 and 72 hours after the last session. Single-joint BC exercise resulted in higher hypertrophy of elbow flexors (11.06%) than the DR (5.16%) multijoint exercise after 8 weeks of RT (p = 0.009). The 10RM improvement was higher for DR in DR-trained arm, whereas 10RM for BC was higher in BC-trained arm. The single-joint exercise resulted in higher hypertrophy of the elbow flexors than multijoint exercise after 8 weeks of RT, whereas strength improvements were greater in accordance with specificity of RT exercise. Therefore, in RT prescription for elbow flexors hypertrophy, single-joint exercises such as BC should be emphasized.
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Affiliation(s)
- Pietro Mannarino
- Department of Orthopedic Surgery, Clementino Fraga Filho University Hospital, Federal University of Rio de Janeiro (UFRJ), Rio de Janeiro, Brazil
- Biomedical Engineering Program, UFRJ, Rio de Janeiro, Brazil ; and
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
| | - Thiago Matta
- Biomedical Engineering Program, UFRJ, Rio de Janeiro, Brazil ; and
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
| | - Jefferson Lima
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
| | - Roberto Simão
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
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12
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Androulakis-Korakakis P, Michalopoulos N, Fisher JP, Keogh J, Loenneke JP, Helms E, Wolf M, Nuckols G, Steele J. The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living 2021; 3:713655. [PMID: 34527944 PMCID: PMC8435792 DOI: 10.3389/fspor.2021.713655] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/23/2021] [Accepted: 08/06/2021] [Indexed: 11/13/2022] Open
Abstract
The aim of this multi-experiment paper was to explore the concept of the minimum effective training dose (METD) required to increase 1-repetition-maximum (1RM) strength in powerlifting (PL) athletes. The METD refers to the least amount of training required to elicit meaningful increases in 1RM strength. A series of five studies utilising mixed methods, were conducted using PL athletes & coaches of all levels in an attempt to better understand the METD for 1RM strength. The studies of this multi-experiment paper are: an interview study with elite PL athletes and highly experienced PL coaches (n = 28), an interview and survey study with PL coaches and PL athletes of all levels (n = 137), two training intervention studies with intermediate-advanced PL athletes (n = 25) and a survey study with competitive PL athletes of different levels (n = 57). PL athletes looking to train with a METD approach can do so by performing ~3-6 working sets of 1-5 repetitions each week, with these sets spread across 1-3 sessions per week per powerlift, using loads above 80% 1RM at a Rate of Perceived Exertion (RPE) of 7.5-9.5 for 6-12 weeks and expect to gain strength. PL athletes who wish to further minimize their time spent training can perform autoregulated single repetition sets at an RPE of 9-9.5 though they should expect that strength gains will be less likely to be meaningful. However, the addition of 2-3 back-off sets at ~80% of the single repetitions load, may produce greater gains over 6 weeks while following a 2-3-1 squat-bench press-deadlift weekly training frequency. When utilizing accessory exercises in the context of METD, PL athletes typically utilize 1-3 accessory exercises per powerlift, at an RPE in the range of 7-9 and utilize a repetition range of ~6-10 repetitions.
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Affiliation(s)
| | - Nick Michalopoulos
- Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, United Kingdom
- Department of Physics, University of Patras, Patras, Greece
| | - James P. Fisher
- Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, United Kingdom
| | - Justin Keogh
- Faculty of Health Sciences and Medicine, Bond University, Gold Coast, QLD, Australia
- Cluster for Health Improvement, Faculty of Science, Health, Education and Engineering, University of the Sunshine Coast, Maroochydore, QLD, Australia
- Kasturba Medical College, Mangalore, India
- Manipal Academy of Higher Education, Manipal, India
- Sports Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand
| | - Jeremy P. Loenneke
- Kevser Ermin Applied Physiology Laboratory, Department of Health, Exercise Science, and Recreation Management, The University of Mississippi, Oxford, MS, United States
| | - Eric Helms
- Sports Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand
| | - Milo Wolf
- Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, United Kingdom
| | - Greg Nuckols
- Stronger by Science LLC, Chapel Hill, NC, United States
| | - James Steele
- Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, United Kingdom
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13
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Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, Vetrovsky T, Steffl M, Courel-Ibáñez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports 2021; 31:1866-1881. [PMID: 34170576 DOI: 10.1111/sms.14006] [Citation(s) in RCA: 24] [Impact Index Per Article: 8.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/04/2021] [Accepted: 05/20/2021] [Indexed: 11/29/2022]
Abstract
BACKGROUND Nowadays, there is a lack of consensus and high controversy about the most effective range of motion (ROM) to minimize the risk of injury and maximize the resistance training adaptations. OBJECTIVE To conduct a systematic review and meta-analysis of the scientific evidence examining the effects of full and partial ROM resistance training interventions on neuromuscular, functional, and structural adaptations. METHODS The original protocol (CRD42020160976) was prospectively registered in the PROSPERO database. Medline, Scopus, and Web of Science databases were searched to identify relevant articles from the earliest record up to and including March 2021. The RoB 2 and GRADE tools were used to judge the level of bias and quality of evidence. Meta-analyses were performed using robust variance estimation with small-sample corrections. RESULTS Sixteen studies were finally included in the systematic review and meta-analyses. Full ROM training produced significantly greater adaptations than partial ROM on muscle strength (ES = 0.56, p = 0.004) and lower-limb hypertrophy (ES = 0.88, p = 0.027). Furthermore, although not statistically significant, changes in functional performance were maximized by the full ROM training (ES = 0.44, p = 0.186). Finally, no significant superiority of either ROM was found to produce changes in muscle thickness, pennation angle, and fascicle length (ES = 0.28, p = 0.226). CONCLUSION Full ROM resistance training is more effective than partial ROM to maximize muscle strength and lower-limb muscle hypertrophy. Likewise, functional performance appears to be favored by the use of full ROM exercises. On the contrary, there are no large differences between the full and partial ROM interventions to generate changes in muscle architecture.
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Affiliation(s)
- Jesús G Pallarés
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia, Spain
| | | | - Alejandro Martínez-Cava
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia, Spain
| | - Tomas Vetrovsky
- Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Michal Steffl
- Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Javier Courel-Ibáñez
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia, Spain
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14
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Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 2021; 51:2079-2095. [PMID: 34125411 PMCID: PMC8449772 DOI: 10.1007/s40279-021-01490-1] [Citation(s) in RCA: 42] [Impact Index Per Article: 14.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 05/21/2021] [Indexed: 02/02/2023]
Abstract
Abstract Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. Graphic Abstract ![]()
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Affiliation(s)
- Vegard M Iversen
- Department of Public Health and Nursing, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway. .,Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.
| | - Martin Norum
- Independent Researcher, Norum Helse AS, Oslo, Norway
| | | | - Marius S Fimland
- Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.,Unicare Helsefort Rehabilitation Centre, Rissa, Norway
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15
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Ribeiro AS, Nunes JP, Schoenfeld BJ. Selection of Resistance Exercises for Older Individuals: The Forgotten Variable. Sports Med 2021; 50:1051-1057. [PMID: 32008175 DOI: 10.1007/s40279-020-01260-5] [Citation(s) in RCA: 17] [Impact Index Per Article: 5.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/12/2022]
Abstract
Resistance training has been widely recommended as a strategy to enhance the functional autonomy and quality of life in older individuals. Among the variables that comprise a training session, the selection of exercises stands out as an important consideration for the elderly. Although a wide range of resistance exercise options exists, current guidelines generally do not indicate which exercises should be included and which muscles should be prioritized when prescribing training for older individuals. Therefore, given the lack of evidence-based information on the topic, this paper endeavors to establish recommendations to help guide the prescription of resistance exercises for older adults.
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Affiliation(s)
- Alex S Ribeiro
- Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil
| | - João Pedro Nunes
- Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil.
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16
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Seguro CS, Rebelo ACS, Silva AG, Santos MMAD, Cardoso JS, Apolinário V, Jardim PCV, Gentil P. Use of low volume, high effort resistance training to manage blood pressure in hypertensive patients inside a public hospital: a proof of concept study. Eur J Transl Myol 2021; 31. [PMID: 33709656 PMCID: PMC8056164 DOI: 10.4081/ejtm.2021.9547] [Citation(s) in RCA: 3] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/04/2020] [Accepted: 12/19/2020] [Indexed: 12/15/2022] Open
Abstract
Physical exercise has been shown to have an important role in the prevention and treatment of arterial hypertension. However, the general exercise recommendations are time consuming, which might be detrimental to exercise adoption. Based on this, minimal doses of exercise have been suggested as an alternative approach and this report investigates the feasibility and effects of low volume and high effort resistance training for hypertensive patients in a hospital setting. This is a pilot non-randomized prospective study where 15 sedentary hypertensive patients (11 women and 4 men) performed 24 resistance training sessions over 12 weeks at a public hospital. The resistance training sessions consisted of two sets of four exercises, with a rest interval of two minutes between sets. Systolic blood pressure (SBP) and diastolic blood pressure (DBP) were measured 10 minutes before and 10 minutes after each training. No injuries or intercurrence were reported during the study. SBP decreased significantly when compared the first and last sessions, when the measures were performed at rest (152 ± 16 mmHg vs. 122 ± 9 mmHg vs, p<0.05), and after (137 ± 13 mmHg vs. 115 ± 5 mmHg, p<0.05) the resistance training session. Similarly, DBP also decreased significantly when the values from the last session were compared with the first session, when measured at rest (83 ± 14 mmHg vs 73 ± 9 mmHg, p<0.05). Low volume and high effort resistance training seems to be a feasible non-pharmacological strategy to help controlling blood pressure in hypertensive patients within a hospital.
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Affiliation(s)
| | | | | | | | | | | | | | - Paulo Gentil
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia; Hypertension League, Federal University of Goiás, Goiânia.
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17
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Optimal Training Sequences to Develop Lower Body Force, Velocity, Power, and Jump Height: A Systematic Review with Meta-Analysis. Sports Med 2021; 51:1245-1271. [PMID: 33666895 DOI: 10.1007/s40279-021-01430-z] [Citation(s) in RCA: 23] [Impact Index Per Article: 7.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 02/01/2021] [Indexed: 10/22/2022]
Abstract
BACKGROUND Resistance training has been used to enhance a range of athletic abilities through correct manipulation of several variables such as training load, training volume, set configuration, and rest period. OBJECTIVE The aim of this systematic review and meta-analysis was to compare the acute and chronic responses of lower body cluster, contrast, complex, and traditional training across a range of athletic performance outcomes (1-repetition maximum squat strength, jump height, peak power, peak force, peak velocity, and sprint time). METHODS A database search was completed (SPORTDiscus, Medline and CINAHL) followed by a quality scoring system, which concluded with 41 studies being used in the meta-analysis. Effect sizes were calculated for acute and training intervention changes compared to baseline. For acute cluster training, effect sizes were used to represent differences between equated traditional and cluster sets. RESULTS Acutely, contrast and cluster training can be implemented to enhance and maintain velocity. Complex training does not acutely show a performance-enhancing effect on jump performance. CONCLUSION When looking to develop exercise-specific force, the exercise should be completed closer to set failure with fewer repetitions still able to be completed, which can be achieved using complex or high-volume contrast training to pre-fatigue the lighter exercise. When the objective is to improve velocity for the target exercise, it can be combined with a heavier contrast pair to create a postactivation performance enhancing effect. Alternatively, cluster set designs can be used to maintain high velocities and reduce drop-off. Finally, traditional training is most effective for increasing squat 1-repetition maximum.
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18
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Gentil P, de Lira CAB, Coswig V, Barroso WKS, Vitorino PVDO, Ramirez-Campillo R, Martins W, Souza D. Practical Recommendations Relevant to the Use of Resistance Training for COVID-19 Survivors. Front Physiol 2021; 12:637590. [PMID: 33746777 PMCID: PMC7966515 DOI: 10.3389/fphys.2021.637590] [Citation(s) in RCA: 11] [Impact Index Per Article: 3.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/03/2020] [Accepted: 01/26/2021] [Indexed: 12/21/2022] Open
Abstract
The novel coronavirus disease (COVID-19) has emerged at the end of 2019 and caused a global pandemic. The disease predominantly affects the respiratory system; however, there is evidence that it is a multisystem disease that also impacts the cardiovascular system. Although the long-term consequences of COVID-19 are not well-known, evidence from similar diseases alerts for the possibility of long-term impaired physical function and reduced quality of life, especially in those requiring critical care. Therefore, rehabilitation strategies are needed to improve outcomes in COVID-19 survivors. Among the possible strategies, resistance training (RT) might be particularly interesting, since it has been shown to increase functional capacity both in acute and chronic respiratory conditions and in cardiac patients. The present article aims to propose evidence-based and practical suggestions for RT prescription for people who have been diagnosed with COVID-19 with a special focus on immune, respiratory, and cardiovascular systems. Based on the current literature, we present RT as a possible safe and feasible activity that can be time-efficient and easy to be implemented in different settings.
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Affiliation(s)
- Paulo Gentil
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil.,Hypertension League, Federal University of Goiás, Goiânia, Brazil
| | | | - Victor Coswig
- College of Physical Education, Federal University of Pará, Castanhal, Brazil
| | | | - Priscila Valverde de Oliveira Vitorino
- Hypertension League, Federal University of Goiás, Goiânia, Brazil.,Social Sciences and Health School, Pontifical Catholic University of Goiás, Goiânia, Brazil
| | - Rodrigo Ramirez-Campillo
- Laboratory of Human Performance, Quality of Life and Wellness Research Group, Department of Physical Activity Sciences, Universidad de Los Lagos, Osorno, Chile.,Centro de Investigación en Fisiología del Ejercicio, Facultad de Ciencias, Universidad Mayor, Santiago, Chile
| | - Wagner Martins
- Physiotherapy College, University of Brasília, Brasília, Brazil
| | - Daniel Souza
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
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19
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Stien N, Saeterbakken AH, Andersen V. Electromyographic Comparison of Five Lower-Limb Muscles between Single- and Multi-Joint Exercises among Trained Men. JOURNAL OF SPORTS SCIENCE AND MEDICINE 2021; 20:56-61. [PMID: 33707987 DOI: 10.52082/jssm.2021.56] [Citation(s) in RCA: 4] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Subscribe] [Scholar Register] [Received: 06/04/2020] [Accepted: 12/06/2020] [Indexed: 11/24/2022]
Abstract
Resistance-training exercises can be classified as either single- or multi-joint exercises and differences in surface electromyography (EMG) amplitude between the two training methods may identify which muscles can benefit from either training modality. This study aimed to compare the surface EMG amplitude of five hip- and knee extensors during one multi-joint (leg press) and two single-joint exercises (knee extension and kickback). Fifteen resistance-trained men completed one familiarization session to determine their unilateral six repetitions maximum (6RM) in the three exercises. During the following experimental session, EMG amplitudes of the vastus lateralis, vastus medialis, rectus femoris, gluteus maximus and biceps femoris of the left leg were measured while performing three repetitions on their respective 6RM loads. The multi-joint exercise leg press produced higher EMG amplitude of the vastus lateralis (ES = 0.92, p = 0.003) than the single-joint exercise knee extension, whereas the rectus femoris demonstrated higher EMG amplitude during the knee extension (ES = 0.93, p = 0.005). The biceps femoris EMG amplitude was higher during the single-joint exercise kickback compared to the leg press (ES = 2.27, p < 0.001), while no significant differences in gluteus maximus (ES = 0.08, p = 0.898) or vastus medialis (ES = 0.056, p = 0.025 were observed between exercises. The difference in EMG amplitude between single- and multi-joint exercises appears to vary depending on the specific exercises and the muscle groups tested. Leg press is a viable and time-efficient option for targeting several hip- and knee extensors during resistance training of the lower limbs, but the single-joint exercises may be preferable for targeting the rectus femoris and biceps femoris.
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Affiliation(s)
- Nicolay Stien
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Norway
| | - Atle Hole Saeterbakken
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Norway
| | - Vidar Andersen
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Norway
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20
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Lobo PCB, Vieira IP, Pichard C, Marques BS, Gentil P, da Silva EL, Pimentel GD. Ursolic acid has no additional effect on muscle strength and mass in active men undergoing a high-protein diet and resistance training: A double-blind and placebo-controlled trial. Clin Nutr 2021; 40:581-589. [PMID: 32593524 DOI: 10.1016/j.clnu.2020.06.004] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/08/2019] [Revised: 05/29/2020] [Accepted: 06/05/2020] [Indexed: 01/29/2023]
Abstract
BACKGROUND Ursolic acid (UA) is thought to have an anabolic effect on muscle mass in humans. This study sought to compare the effects of UA and a placebo on muscle strength and mass in young men undergoing resistance training (RT) and consuming a high-protein diet. METHODS A clinical, double-blind, placebo-controlled trial was conducted for 8 weeks. The Control + RT group (CON n = 12) received 400 mg/d of placebo, and the UA + RT group (UA n = 10) received 400 mg/d of UA. Both groups ingested ~1.6 g/kg of protein and performed the same RT program. Pre- and post-intervention, both groups were evaluated for anthropometric measures, body composition, food intake and muscle strength. RESULTS Food intake remained unchanged throughout the study. Both groups showed significant increases in body weight (CON Δ: 2.12 ± 0.47 kg, p = 0.001 vs. UA Δ: 2.24 ± 0.67 kg, p = 0.009), body mass index (BMI) (CON Δ: 0.69 ± 0.15 kg/m2, p = 0.001 vs. UA Δ: 0.75 ± 0.23, p = 0.011) and thigh circumference (CON Δ: 1.50 ± 0.36, p = 0.002 vs. UA Δ: 2.46 ± 0.50 cm, p = 0.003 vs. UA 1.84 ± 0.82 cm, p = 0.001), with differences between them. There was no difference in the arm, waist and hip circumferences. Both groups showed increases in muscle mass (CON Δ: 1.12 ± 0.26, p = 0.001 vs. UA Δ: 1.08 ± 0.28 kg, p = 0.004), but there was no significant difference between them. Additionally, there were significant increases in the one repetition maximum test in the bench press and in the 10-repetition maximum test in the knee extension (CON Δ: 5.00 ± 2.09, p = 0.036 vs. UA Δ: 7.8 ± 1.87, p = 0.340 and CON Δ: 3.58 ± 1.15, p = 0.010 vs. UA Δ: 1.20 ± 0.72, p = 0.133), respectively, with no difference between them. CONCLUSIONS Ursolic acid had no synergic effect on muscle strength and mass in response to RT in physically active men consuming a high-protein diet. BRAZILIAN CLINICAL TRIALS REGISTRY (REBEC) RBR-76tbqs.
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Affiliation(s)
- Patrícia C B Lobo
- Clinical and Sports Nutrition Research Laboratory (Labince), Faculty of Nutrition, Federal University of Goias, Goiânia, Brazil
| | - Itamar P Vieira
- Faculty of Physical Education and Dance, Federal University of Goias, Goiânia, Brazil
| | - Claude Pichard
- Clinical Nutrition, Geneva University Hospital, Geneva, Switzerland
| | - Bruna S Marques
- Department of Clinical Analyses, Health Sciences Center, Federal University of Santa Catarina, Florianópolis, Santa Catarina, Brazil
| | - Paulo Gentil
- Faculty of Physical Education and Dance, Federal University of Goias, Goiânia, Brazil
| | - Edson L da Silva
- Department of Clinical Analyses, Health Sciences Center, Federal University of Santa Catarina, Florianópolis, Santa Catarina, Brazil; Post-Graduation Program in Nutrition, Health Sciences Center, Federal University of Santa Catarina, Florianópolis, Santa Catarina, Brazil
| | - Gustavo D Pimentel
- Clinical and Sports Nutrition Research Laboratory (Labince), Faculty of Nutrition, Federal University of Goias, Goiânia, Brazil.
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21
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Seguro CS, Rebelo ACS, Silva AG, Santos MMAD, Cardoso JS, Apolinário V, Jardim PCV, Gentil P. Use of low volume, high effort resistance training to manage blood pressure in hypertensive patients inside a public hospital: a proof of concept study. Eur J Transl Myol 2021. [DOI: 10.4081/ejtm.2020.9547] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022] Open
Abstract
Physical exercise has been shown to have an important role in the prevention and treatment of arterial hypertension. However, the general exercise recommendations are time consuming, which might be detrimental to exercise adoption. Based on this, minimal doses of exercise have been suggested as an alternative approach and this report investigates the feasibility and effects of low volume and high effort resistance training for hypertensive patients in a hospital setting. This is a pilot non-randomized prospective study where 15 sedentary hypertensive patients (11 women and 4 men) performed 24 resistance training sessions over 12 weeks at a public hospital. The resistance training sessions consisted of two sets of four exercises, with a rest interval of two minutes between sets. Systolic blood pressure (SBP) and diastolic blood pressure (DBP) were measured 10 minutes before and 10 minutes after each training. No injuries or intercurrence were reported during the study. SBP decreased significantly when compared the first and last sessions, when the measures were performed at rest (152 ± 16 mmHg vs. 122 ± 9 mmHg vs, p<0.05), and after (137 ± 13 mmHg vs. 115 ± 5 mmHg, p<0.05) the resistance training session. Similarly, DBP also decreased significantly when the values from the last session were compared with the first session, when measured at rest (83 ± 14 mmHg vs 73 ± 9 mmHg, p<0.05). Low volume and high effort resistance training seems to be a feasible non-pharmacological strategy to help controlling blood pressure in hypertensive patients within a hospital.
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22
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Bezerra EDS, Schoenfeld BJ, Orssatto LBDR, Mayhew JL, Ribeiro AS. Resistance training exercise selection: efficiency, safety and comfort analysis method. REVISTA BRASILEIRA DE CINEANTROPOMETRIA E DESEMPENHO HUMANO 2021. [DOI: 10.1590/1980-0037.2021v23e82849] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022] Open
Abstract
Abstract Manipulation of resistance training variables has been shown to have a substantial effect on muscular adaptations. A major variable in this process is exercise selection. In addition to the effectiveness of a given exercise to recruit the target muscle groups, safety considerations and individual comfort during execution of a lift should be considered. The correct biomechanics of the chosen exercise will assist in promoting desired muscle adaptations, while proper safety procedures will reduce risk of injury. Lifting comfort will facilitate enjoyment and foster adherence to the program. Therefore, the purpose of this paper was to offer guidelines for selection of resistance training exercises based on the Efficiency, Safety, and Comfort Analysis Method (ESCAM).
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23
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Short-term resistance training in older adults improves muscle quality: A randomized control trial. Exp Gerontol 2020; 145:111195. [PMID: 33359379 DOI: 10.1016/j.exger.2020.111195] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/15/2020] [Revised: 11/17/2020] [Accepted: 12/07/2020] [Indexed: 12/25/2022]
Abstract
The purpose of this study was to evaluate whether dumbbell resistance training (DBRT) and elastic band resistance training (EBRT) are equally beneficial in the older adult. Sixty-five healthy participants (mean±SD; age=66.5±7.09 years; height=165.2±10.6 cm; body mass=74.5±14.6 kg) volunteered for this study. Participants underwent a total body dual-energy x-ray absorptiometry (DXA) scan for segmental and total body muscle and fat estimation. Functional tests included the short physical performance battery, timed up-and-go, and heel-to-toe walk. Strength was measured on dominant handgrip strength, maximal bench press, and leg press. Participants were block randomized into one of three groups: elastic band resistance training (EBRT), dumbbell resistance training (DBRT), or control (CON). EBRT and DBRT were asked to visit the laboratory twice weekly over 6-weeks while CON maintained their daily routine. Data were analyzed using a two-way repeated measures ANOVA and an alpha set at 0.05. Results indicated there was a two-way interaction for bench press, leg press, upper- and lower-body muscle quality and total arm lean mass (p<0.05). Specifically, the EBRT and DBRT improved from pre to post for total arm lean mass (p<0.021, p<0.004, respectively). Additionally, for bench press and leg press, all groups improved pre to post training (p<0.05) with DBRT superior to CON. These data suggest that EBRT provides an effective, portable, and cost-effective means to enhance lower-body function and muscle quality in an aging population, yet DBRT may be more impactful for total-body improvements.
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de Camargo JBB, Braz TV, Batista DR, Germano MD, Brigatto FA, Lopes CR. Dissociated Time Course of Indirect Markers of Muscle Damage Recovery Between Single-Joint and Multi-joint Exercises in Resistance-Trained Men. J Strength Cond Res 2020; 36:2089-2093. [PMID: 33394892 DOI: 10.1519/jsc.0000000000003811] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT de Camargo, JBB, Braz, TV, Batista, DR, Germano, MD, Brigatto, FA, and Lopes, CR. Dissociated time course of indirect markers of muscle damage recovery between single-joint and multi-joint exercises in resistance-trained men. J Strength Cond Res XX(X): 000-000, 2020-This study compared the time course of indirect markers of muscle damage after multi-joint and single-joint exercises. Ten resistance-trained men (years: 26.9 ± 3.0; total body mass: 83.2 ± 13.8 kg; height: 176 ± 7.0 cm; resistance training [RT] experience: 5.5 ± 2.4 years; RT frequency: 5.3 ± 0.7 sessions; relative squat 1 repetition maximum: 1.4 ± 0.3) performed, in a random order, 5 sets of 8 repetition maximum of the back squat (BS) and knee extension (KE) exercises. Rectus femoris muscle thickness (MTRF), leg circumference (LC), and muscle soreness (MS) were recorded at baseline (pre), 0, 12, 24, and 36 hours after each exercise protocol. There was a significant increase (p < 0.05) in dependent variables at every time point after both the multi-joint and single-joint exercise sessions. However, MTRF and LC were greater at 0 and 36 hours, and MS was greater at 24 and 36 hours after BS when compared with KE (all p < 0.05). This study shows that resistance-trained individuals can experience significant higher levels of indirect markers of muscle damage when performing a multi-joint lower-limb exercise compared with a single one.
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Affiliation(s)
- Júlio Benvenutti Bueno de Camargo
- Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil; Anhanguera University Center, Leme, São Paulo, Brazil; and Adventist Faculty of Hortolândia, Hortolândia, São Paulo, Brazil
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Multi- and Single-Joint Resistance Exercises Promote Similar Plantar Flexor Activation in Resistance Trained Men. INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2020; 17:ijerph17249487. [PMID: 33352879 PMCID: PMC7765981 DOI: 10.3390/ijerph17249487] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 11/11/2020] [Revised: 12/08/2020] [Accepted: 12/14/2020] [Indexed: 11/22/2022]
Abstract
The present study aimed to compare soleus, lateral, and medial gastrocnemius muscles activation during leg press and calf raise exercises in trained men. The study involved 22 trained men (27.1 ± 3.6 years, 82.7 ± 6.6 kg, 177.5 ± 5.2 cm, 3.6 ± 1.4 experience years) who performed one set of each exercise using a 10-repetition maximum (10RM) load in a counterbalanced randomized order and separated by 10 min of rest. The electromyographic signal was measured for the three major plantar flexors: soleus, medial, and lateral gastrocnemius. A comparison between exercises showed that the mean adjusted by peak values during the leg press were 49.20% for the gastrocnemius lateralis, 51.31% for the gastrocnemius medialis, and 50.76% for the soleus. Values for calf raise were 50.70%, 52.19%, and 51.34% for the lateral, medial gastrocnemius, and soleus, respectively. There were no significant differences between exercises for any muscle (lateral gastrocnemius (p = 0.230), medial gastrocnemius (p = 0.668), and soleus (p = 0.535)). The present findings suggest that both leg press and calf raises can be used with the purpose to recruit triceps surae muscles. This bring the suggestion that one can chose between exercises based on personal preferences and practical aspects, without any negative impact on muscle activation.
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Brandão L, de Salles Painelli V, Lasevicius T, Silva-Batista C, Brendon H, Schoenfeld BJ, Aihara AY, Cardoso FN, de Almeida Peres B, Teixeira EL. Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. J Strength Cond Res 2020; 34:1254-1263. [PMID: 32149887 DOI: 10.1519/jsc.0000000000003550] [Citation(s) in RCA: 9] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/12/2022]
Abstract
Brandão, L, de Salles Painelli, V, Lasevicius, T, Silva-Batista, C, Brendon, H, Schoenfeld, BJ, Aihara, AY, Cardoso, FN, de Almeida Peres, B, and Teixeira, EL. Varying the order of combinations of single- and multi-joint exercises differentially affects resistance training adaptations. J Strength Cond Res 34(5): 1254-1263, 2020-Our study aimed to compare the effects of multi-joint (MJ) and single-joint (SJ) exercises, either isolated or in combination, and in different orders, on cross-sectional area (CSA) of the pectoralis major (PM) and different heads of the triceps brachii (TB), as well as on the one-repetition maximum (1-RM) in the bench press and lying barbell triceps press. Forty-three young men were randomly assigned to one of 4 possible RT protocols: barbell bench press plus lying barbell triceps press (MJ + SJ, n = 12); lying barbell triceps press plus barbell bench press (SJ + MJ, n = 10); barbell bench press (MJ, n = 10); or lying barbell triceps press (SJ, n = 11). Results showed significant within-group increases in 1-RM bench press for MJ, MJ + SJ, and SJ + MJ but not for SJ. Conversely, significantly greater within-group increases in elbow extension 1-RM were noted for SJ, MJ + SJ, and SJ + MJ but not for MJ. Significantly greater increases in PM CSA were observed for MJ, MJ + SJ, and SJ + MJ compared with SJ. Significant increases in TB CSA were noted for SJ, MJ + SJ, and SJ + MJ, but not for MJ, without observed between-group differences. Individual analysis of TB heads showed significantly greater CSA increases in the lateral head for MJ, MJ + SJ, and SJ + MJ compared with SJ. Alternatively, significantly greater increases in the long head were observed for SJ, MJ + SJ, and SJ + MJ compared with MJ. CSA increases for the medial head were statistically similar between conditions. Our findings indicate that muscular adaptations are differentially affected by performance of MJ and SJ exercises.
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Affiliation(s)
- Lucas Brandão
- Strength Training Study and Research Group, Paulista University, UNIP, São Paulo, SP-Brazil
| | - Vitor de Salles Painelli
- Strength Training Study and Research Group, Paulista University, UNIP, São Paulo, SP-Brazil.,School of Physical Education and Sport, University of São Paulo, São Paulo, SP-Brazil
| | - Thiago Lasevicius
- School of Physical Education and Sport, University of São Paulo, São Paulo, SP-Brazil
| | - Carla Silva-Batista
- School of Physical Education and Sport, University of São Paulo, São Paulo, SP-Brazil.,Exercise Neuroscience Research Group, School of Arts, Sciences and Humanities, University of São Paulo, São Paulo, SP-Brazil
| | - Helderson Brendon
- Strength Training Study and Research Group, Paulista University, UNIP, São Paulo, SP-Brazil
| | | | | | | | | | - Emerson Luiz Teixeira
- Strength Training Study and Research Group, Paulista University, UNIP, São Paulo, SP-Brazil.,School of Physical Education and Sport, University of São Paulo, São Paulo, SP-Brazil
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Gentil P, de Lira CAB, Souza D, Jimenez A, Mayo X, de Fátima Pinho Lins Gryschek AL, Pereira EG, Alcaraz P, Bianco A, Paoli A, Papeschi J, Carnevali Junior LC. Resistance Training Safety during and after the SARS-Cov-2 Outbreak: Practical Recommendations. BIOMED RESEARCH INTERNATIONAL 2020; 2020:3292916. [PMID: 33029503 PMCID: PMC7532374 DOI: 10.1155/2020/3292916] [Citation(s) in RCA: 17] [Impact Index Per Article: 4.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Subscribe] [Scholar Register] [Received: 05/28/2020] [Revised: 08/05/2020] [Accepted: 09/11/2020] [Indexed: 12/12/2022]
Abstract
In December of 2019, there was an outbreak of a severe acute respiratory syndrome caused by the coronavirus 2 (SARS-CoV-2 or COVID-19) in China. The virus rapidly spread into the whole world causing an unprecedented pandemic and forcing governments to impose a global quarantine, entering an extreme unknown situation. The organizational consequences of quarantine/isolation are absence of organized training and competition, lack of communication among athletes and coaches, inability to move freely, lack of adequate sunlight exposure, and inappropriate training conditions. The reduction of mobility imposed to contain the advance of the SARS-Cov-2 pandemic can negatively affect the physical condition and health of individuals leading to muscle atrophy, progressive loss of muscle strength, and reductions in neuromuscular and mechanical capacities. Resistance training (RT) might be an effective tool to counteract these adverse consequences. RT is considered an essential part of an exercise program due to its numerous health and athletic benefits. However, in the face of the SARS-Cov-2 outbreak, many people might be concerned with safety issues regarding its practice, especially in indoor exercise facilities, such as gyms and fitness centers. These concerns might be associated with RT impact in the immune system, respiratory changes, and contamination due to equipment sharing and agglomeration. In this current opinion article, we provide insights to address these issues to facilitate the return of RT practices under the new logistical and health challenges. We understand that RT can be adapted to allow its performance with measures adopted to control coronavirus outbreak such that the benefits would largely overcome the potential risks. The article provides some practical information to help on its implementation.
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Affiliation(s)
- Paulo Gentil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiânia, Brazil
- Liga de Hipertensão Arterial, Universidade Federal de Goiás, Goiânia, Brazil
| | | | - Daniel Souza
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiânia, Brazil
| | - Alfonso Jimenez
- GO fit LAB, Ingesport, Madrid, Spain
- Advanced Wellbeing Research Centre, Sheffield Hallam University, Sheffield, UK
- Centre for Sport Studies, King Juan Carlos University, Madrid, Spain
| | - Xian Mayo
- GO fit LAB, Ingesport, Madrid, Spain
- Centre for Sport Studies, King Juan Carlos University, Madrid, Spain
| | | | - Erica Gomes Pereira
- Departamento de Enfermagem em Saúde Coletiva da Escola de Enfermagem da Universidade de São Paulo, São Paulo, Brazil
| | - Pedro Alcaraz
- Research Center for High Performance Sport, UCAM, Murcia, Spain
- Faculty of Sport Sciences, UCAM, Murcia, Spain
| | - Antonino Bianco
- Department of Psychology, Educational Science and Human Movement, University of Palermo, Palermo, Italy
| | - Antonio Paoli
- Department of Biomedical Sciences, Physiological Laboratory, University of Padova, Padova, Italy
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28
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Turri-Silva N, Ricci-Vitor AL, Cipriano G, Garner D, Netto J, Giacon T, Destro Christofaro DG, Marques Vanderlei LC. Functional Resistance Training Superiority Over Conventional Training in Metabolic Syndrome: A Randomized Clinical Trial. RESEARCH QUARTERLY FOR EXERCISE AND SPORT 2020; 91:415-424. [PMID: 31906814 DOI: 10.1080/02701367.2019.1679333] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 05/03/2019] [Accepted: 10/07/2019] [Indexed: 06/10/2023]
Abstract
Metabolic syndrome (MetS) is a growing epidemic related with higher values of blood pressure (BP) and autonomic dysfunction. Scientific evidence has been indicating that functional resistance training (FRT) is superior over conventional (CRT) for muscle fatigue and pain, yet its effects on autonomic modulation (AM), BP and heart rate in MetS are unclear. We theorized that FRT can be superior to CRT in MetS patients because of larger muscle activation. This study compares FRT and CRT on AM, blood pressure, heart rate and muscle strength. Thirty-eight sex and age matched individuals (40 to 60 years) were randomized for FRT or CRT, with training intensity varying gradually from 30%-100% of one maximal repetition test (1MR), 3 times/week for 30 sessions. All outcomes were evaluated at baseline and post training. AM was assessed by heart rate variability (mean RR, RMSSD, SDNN, LF, HF, TINN, RRtri, SD1 and SD2). BP (mmHg) was obtained by cuff measures. Muscle strength was assessed by 1MR. An increase in cardiac parasympathetic activity was observed in individuals allocated to FRT in comparison to CRT group (RMSSD ∆40%; SD1 ∆39%; and HF ms 2 ∆80%). Moreover, just FRT was capable of reducing BP post intervention (SBP from 129.21 ± 19.02 to 118.94 ± 14.14 mmHg, p < .009,/d/ = 0.49; DBP from 85.26 ± 11.48 to 77.76 ± 8.93 mmHg, p < .01,/d/ = 0.51). Both groups had a similar increase in muscle strength and no changes between HR. Progressive FRT was more beneficial to CRT regarding AM, increasing vagal activity, and reducing blood pressure in MetS individuals.
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Brown EC, Franklin BA, Regensteiner JG, Stewart KJ. Effects of single bout resistance exercise on glucose levels, insulin action, and cardiovascular risk in type 2 diabetes: A narrative review. J Diabetes Complications 2020; 34:107610. [PMID: 32402840 DOI: 10.1016/j.jdiacomp.2020.107610] [Citation(s) in RCA: 13] [Impact Index Per Article: 3.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 12/18/2019] [Revised: 03/09/2020] [Accepted: 03/11/2020] [Indexed: 01/24/2023]
Abstract
AIMS Previous studies have reported beneficial effects of chronic resistance exercise in the prevention and treatment of type 2 diabetes. To clarify potential modulators of acute responses to resistance exercise, we reviewed the literature to determine the effects of a single bout of resistance exercise on cardiometabolic risk factors in type 2 diabetes. METHODS Pubmed and Embase were searched for studies investigating the effects of single bouts of resistance exercise on glucose and insulin levels, and cardiovascular disease risk in people with diabetes. Fourteen reports were identified and reviewed to formulate evidence-based resistance exercise prescription recommendations. RESULTS Glucose and insulin levels appear to decrease with resistance exercise with effects lasting up to 24 and 18 h, respectively. Bouts of resistance exercise may outperform aerobic exercise in reducing ambulatory blood pressure, with effects lasting up to 24 h. Moreover, resistance exercise after rather than before a meal may be more effective in reducing glucose, insulin, and triacylglycerol levels. However, reducing injectable insulin dosage prior to resistance exercise may blunt its favorable effects on glucose levels. CONCLUSIONS This review suggests that a single bout of resistance exercise may be effective for acutely improving cardiometabolic markers in people with diabetes.
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Affiliation(s)
- Elise C Brown
- School of Health Sciences, Oakland University, 433 Meadow Brook Rd, Rochester, MI 48309, USA.
| | - Barry A Franklin
- Preventative Cardiology/Cardiac Rehabilitation, Division of Cardiovascular Diseases, Beaumont Health and Wellness Center, Royal Oak, MI, USA.
| | - Judith G Regensteiner
- Center for Women's Health Research, School of Medicine, University of Colorado, Denver, CO, USA.
| | - Kerry J Stewart
- Division of Cardiology, School of Medicine, Department of Medicine, John Hopkins University, Baltimore, MD, USA.
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Barbalho M, Gentil P, Raiol R, Fisher J, Steele J, Coswig V. Influence of Adding Single-Joint Exercise to a Multijoint Resistance Training Program in Untrained Young Women. J Strength Cond Res 2020; 34:2214-2219. [PMID: 29781936 DOI: 10.1519/jsc.0000000000002624] [Citation(s) in RCA: 13] [Impact Index Per Article: 3.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/29/2022]
Abstract
Barbalho, M, Gentil, P, Raiol, R, Fisher, J, Steele, J, and Coswig, V. Influence of adding single-joint exercise to a multijoint resistance training program in untrained young women. J Strength Cond Res 34(8): 2214-2219, 2020-The aim of the present study was to investigate the effects of adding single-joint (SJ) exercises to a multijoint (MJ) resistance training (RT) program on muscle strength and anthropometric measures of young women. Twenty untrained women were divided into a group that performed only MJ exercises or a group that performed both SJ and MJ exercises (MJ + SJ). Before and after 8 weeks of training, the participants were tested for 10 repetition maximum (10RM). Flexed arm circumference and triceps and biceps skinfold thickness were also measured. Both groups significantly decreased biceps (-3.60% for MJ and -3.55% for MJ + SJ) and triceps skinfold (-3.05% for MJ and -2.98% for MJ + SJ), with no significant difference between them. Flexed arm circumference significantly increased in both groups; however, increases in MJ + SJ (4.39%) were significantly greater than MJ (3.50%). Increases in 10RM load in elbow extension (28.2% for MJ and 28.0% for MJ + SJ), elbow flexion (29.8% for MJ and 28.7% for MJ + SJ), and knee extension (26.92% for MJ and 23.86% for MJ + SJ) were all significant and not different between groups. The results showed that adding SJ exercises to an MJ RT program resulted in no additional benefits in muscle performance, whilst differences in flexed arm circumference were small, but significant, in untrained women.
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Affiliation(s)
- Matheus Barbalho
- Center for Biological and Health Sciences, University of the Amazon, Belém, Pará, Brazil
- Group of Studies in Physical and Sports Training - GET, Federal University of Pará, Castanhal, Pará, Brazil
| | - Paulo Gentil
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Goiás, Brazil
| | - Rodolfo Raiol
- Group of Studies in Physical and Sports Training - GET, Federal University of Pará, Castanhal, Pará, Brazil
- Center for Biological and Health Sciences, University Center of the State of Pará, Belém, Pará, Brazil
| | - James Fisher
- Center for Health, Exercise and Sport Science, Southampton Solent University, Southampton, United Kingdom; and
| | - James Steele
- Center for Health, Exercise and Sport Science, Southampton Solent University, Southampton, United Kingdom; and
| | - Victor Coswig
- Group of Studies in Physical and Sports Training - GET, Federal University of Pará, Castanhal, Pará, Brazil
- Faculty of Physical Education, Federal University of Pará, Castanhal, Pará, Brazil
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Gentil P, Ramirez-Campillo R, Souza D. Resistance Training in Face of the Coronavirus Outbreak: Time to Think Outside the Box. Front Physiol 2020; 11:859. [PMID: 32733287 PMCID: PMC7358585 DOI: 10.3389/fphys.2020.00859] [Citation(s) in RCA: 18] [Impact Index Per Article: 4.5] [Reference Citation Analysis] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/24/2020] [Accepted: 06/26/2020] [Indexed: 01/06/2023] Open
Affiliation(s)
- Paulo Gentil
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil.,Hypertension League, Federal University of Goias, Goiânia, Brazil
| | - Rodrigo Ramirez-Campillo
- Laboratory of Human Performance, Quality of Life and Wellness Research Group, Department of Physical Activity Sciences, Universidad de Los Lagos, Osorno, Chile
| | - Daniel Souza
- College of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
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Stien N, Pedersen H, Ravnøy AH, Andersen V, Saeterbakken AH. Training specificity performing single-joint vs. multi-joint resistance exercises among physically active females: A randomized controlled trial. PLoS One 2020; 15:e0233540. [PMID: 32469946 PMCID: PMC7259582 DOI: 10.1371/journal.pone.0233540] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/31/2020] [Accepted: 05/06/2020] [Indexed: 11/19/2022] Open
Abstract
Resistance-training of the lower limbs can be performed using exercises moving one (single-joint exercises) or several joints (multi-joint exercises). This study compared the effects of training one multi-joint exercise (leg press) or two single-joint exercises (leg extension and kickback) on dynamic and isometric strength and the transferability of dynamic strength between exercises. Fifty-three physically active women were randomized to a multi-joint (MJ) training group (age = 21.95±0.82 years, mass = 64.85±5.76 kg, height = 167.35±2.47 cm; n = 20), single-joint (SJ) training group (age = 22.56±1.66 years, mass = 64.85±5.76 kg, height = 165.94±2.84 cm; n = 18), or a control (CON) group (age = 21.27±0.68 years, mass = 68.43±4.86 kg, height = 168.63±2.84 cm; n = 15). The training groups participated in an 8-week supervised single- or multi-joint lower limb training consisting of 18 sessions. Pre- and post-training, six repetitions maximum (RM) and maximal voluntary isometric contraction in the three exercises were assessed, along with electromyography of the superficial quadriceps muscles. Improvements in all dynamic exercises were greatest after training the specific exercises (ES = 1.26–2.14, P<0.001–0.025) and all were greater in the training groups than in the CON group (ES = 1.43–3.31, P<0.001–0.021). The SJ group improved 6RM in leg extension and kickback more than leg press (ES = 1.51 and 2.04, respectively, P<0.001), whereas the MJ group improved leg press 6RM more than kickback (ES = 1.10, P = 0.002). However, leg press and leg extension strength improved similarly in the MJ group (ES = 0.54, P = 0.072). All strength and electromyographic measures remained unchanged in the CON group (ES = 0.00–0.44, P = 0.412–0.966). Improved dynamic strength in leg press, kickback and leg extension is best attained by training the specific exercises, but both training modalities can improve strength across all exercises.
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Affiliation(s)
- Nicolay Stien
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Bergen, Norway
- * E-mail:
| | - Helene Pedersen
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Bergen, Norway
| | - Aril Hagen Ravnøy
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Bergen, Norway
| | - Vidar Andersen
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Bergen, Norway
| | - Atle Hole Saeterbakken
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Bergen, Norway
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Barbalho M, Souza D, Coswig V, Abrahin O, Paoli A, Gentil P. The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women. Int J Sports Med 2020; 42:371-376. [PMID: 32252103 DOI: 10.1055/a-1121-7736] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/24/2022]
Abstract
The study compared the effects of resistance training programs composed by multi-joint (MJ), single-joint (SJ) and the combination of multi- and single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in trained women. Thirty participants were divided into groups that performed only MJ exercises, SJ exercises and MJ+SJ exercises for six months. Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT) before and after the intervention. All groups showed significant gains on 1RM tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ groups obtained greater gains in 1RM for the MJ exercises in comparison with the SJ group. Increases in 1RM for the SJ exercises were similar among groups, with the exception of leg curl, where the SJ group obtained greater gains than MJ and MJ+SJ. All groups obtained significant increases in MT from pre- to post-training for all muscle groups. However, MJ and MJ+SJ groups presented greater increases in gluteus maximus, quadriceps femoris and pectoralis major in comparison with the SJ group. Therefore, our results suggest that, in general, performing MJ exercises seems to be necessary to obtain optimal results from a resistance training program; however SJ might be necessary to provide optimal strength gains in knee flexion.
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Affiliation(s)
- Matheus Barbalho
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiania, Brazil
| | - Daniel Souza
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiania, Brazil
| | - Victor Coswig
- Faculdade de Educação Fisica, Universidade Federal do Pará, Castanhal, Brazil
| | - Odilon Abrahin
- Departamento de Educação Física, Universidade do Estado do Pará, Belem, Brazil
| | - Antonio Paoli
- Departament of Biomedical Sciences, Universita degli Studi di Padova, Padova, Italy
| | - Paulo Gentil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiania, Brazil
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Bostock EL, O'Dowd DN, Payton CJ, Smith D, Orme P, Edwards BT, Morse CI. The Effects of Resistance Exercise Training on Strength and Functional Tasks in Adults With Limb-Girdle, Becker, and Facioscapulohumeral Dystrophies. Front Neurol 2019; 10:1216. [PMID: 31803134 PMCID: PMC6877715 DOI: 10.3389/fneur.2019.01216] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/05/2019] [Accepted: 11/01/2019] [Indexed: 01/10/2023] Open
Abstract
Background: The inclusion of resistance training in the treatment and management of muscular dystrophy has previously been discouraged, based on mainly anecdotal evidence. There remains a lack of experimental investigation into resistance training in individuals with muscular dystrophy. The aim of the current study was therefore, to determine the effect of a 12-week resistance training programme on muscle strength and functional tasks in ambulatory adults with muscular dystrophy. Methods: Seventeen ambulatory adults with muscular dystrophy (Facioscapulohumeral muscular dystrophy: n = 6, Limb-Girdle muscular dystrophy: n = 6, Becker muscular dystrophy: n = 5) were recruited for this study. Participants attended three testing sessions: one session at baseline, one session after a 12-week control period and one session after a 12-week resistance training period. Each testing session consisted of measurements of isometric knee extensor and knee flexor maximum voluntary contraction (MVC) torque (Cybex dynamometer). Participants also completed a timed sit-to-stand, a four steps-stair ascent, and a four steps-stair decent. The 12-week resistance training period consisted of two supervised sessions a week. Each training session included a 5-min warm-up, a step-up exercise, free-standing or assisted squats, knee flexion and knee extension exercises, and an additional 6 single-joint exercises specific to each individual's needs. Results: Knee flexor MVC torque increased by 13% after the 12-week resistance training programme (p < 0.05), with no change over the control period. Knee extensor MVC torque did not significantly change after the training programme or the control period. Time taken to complete sit-to-stand, stair ascent and stair descent all decreased (improved) following the 12-week training programme (p < 0.05). Conclusions: A twice-a-week, 12-week, resistance training programme resulted in increased knee flexion strength and improvements in functional tasks in ambulatory adults with muscular dystrophy. This provides support for the inclusion of resistance training in the treatment programmes for these forms of muscular dystrophy.
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Affiliation(s)
- Emma L Bostock
- Musculoskeletal Physiology Research Group, School of Science and Technology, Nottingham Trent University, Nottingham, United Kingdom
| | - Dawn N O'Dowd
- Research Centre for Musculoskeletal Science & Sports Medicine, Department of Sport and Exercise Sciences, Manchester Metropolitan University, Manchester, United Kingdom
| | - Carl J Payton
- Research Centre for Musculoskeletal Science & Sports Medicine, Department of Sport and Exercise Sciences, Manchester Metropolitan University, Manchester, United Kingdom
| | - Dave Smith
- Research Centre for Musculoskeletal Science & Sports Medicine, Department of Sport and Exercise Sciences, Manchester Metropolitan University, Manchester, United Kingdom
| | - Paul Orme
- The Neuromuscular Centre, Winsford, United Kingdom
| | | | - Christopher I Morse
- Research Centre for Musculoskeletal Science & Sports Medicine, Department of Sport and Exercise Sciences, Manchester Metropolitan University, Manchester, United Kingdom
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Ribeiro AS, Afonso C. Selection-Related Aspects of Resistance Exercises for Elderly. JOURNAL OF HEALTH SCIENCES 2019. [DOI: 10.17921/2447-8938.2019v21n3p208-215] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/24/2022] Open
Abstract
AbstractResistance exercise has been widely recommended for elderly population, since this type of exercise induces important health benefits, especially to improve functional capacity and preserve muscle mass, thus reflecting on the quality of life of older individuals. Among the several components of the resistance exercises the selection of movements to be performed is one of the most important and must be carefully analyzed. Although there may be a wide range of options, the most important recommendations do not specifically indicate the movements that should be included and muscle groups that should be prioritized when prescribing resistance exercise for the elderly. Therefore, considering that there is a lack of information for the Physical Education professional about the topic, this study was developed to support the choices of the movements that will compose the resistance exercise program for the elderly. The study was carried out by compiling and analyzing assumptions and scientific evidences related to resistance exercises and needs of elderly individuals. In conclusion, the choice of movements should be based on the principles of kinesiology, the needs of the elderly, muscle action and exercise safety in order to obtain beneficial results for general health and attenuate possible risks.Keywords: Exercise. Aging. Physical Exertion.ResumoO exercício resistido vem sendo amplamente recomendado para população idosa, uma vez que esse tipo de exercício físico induz a importantes benefícios para saúde; sobretudo, no aprimoramento da capacidade funcional e na preservação da massa muscular, refletindo, desse modo, na qualidade de vida do indivíduo idoso. Dentre os diversos componentes dos exercícios resistidos, a seleção dos movimentos a serem executados é um dos mais importantes e deve ser cuidadosamente analisado. Embora possa existir vasta gama de opções, as principais recomendações não indicam especificamente os movimentos que devem ser incluídos e os grupos musculares que devem ser priorizados nos programas de exercícios resistidos. Portanto, considerando haver uma lacuna de informações sobre o tema, o estudo foi realizado com intuito de subsidiar a seleção dos movimentos que deverão compor os programas de exercícios resistidos para idosos. O estudo foi realizado mediante compilação e análise de pressupostos e evidências científicas referentes aos exercícios resistidos e as necessidades dos idosos. Concluiu-se que a seleção dos movimentos deve ser baseada nos princípios da cinesiologia, nas necessidades dos idosos, na ação muscular e na segurança de execução para se alcançar resultados benéficos para saúde em geral e atenuar possíveis riscos.Palavras-chave: Exercício. Envelhecimento. Esforço Físico.
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Hammond A, Perrin C, Steele J, Giessing J, Gentil P, Fisher JP. The effects of a 4-week mesocycle of barbell back squat or barbell hip thrust strength training upon isolated lumbar extension strength. PeerJ 2019; 7:e7337. [PMID: 31388473 PMCID: PMC6662562 DOI: 10.7717/peerj.7337] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/18/2019] [Accepted: 06/21/2019] [Indexed: 01/12/2023] Open
Abstract
Objectives Common exercises such as the barbell back squat (BBS) and barbell hip thrust (BHT) are perceived to provide a training stimulus to the lumbar extensors. However, to date there have been no empirical studies considering changes in lumbar extension strength as a result of BBS or BHT resistance training (RT) interventions. Purpose To consider the effects of BBS and BHT RT programmes upon isolated lumbar extension (ILEX) strength. Methods Trained male subjects (n = 14; 22.07 ± 0.62 years; 179.31 ± 6.96 cm; 79.77 ± 13.81 kg) were randomised in to either BBS (n = 7) or BHT (n = 7) groups and performed two training sessions per week during a 4-week mesocycle using 80% of their 1RM. All subjects were tested pre- and post-intervention for BBS and BHT 1RM as well as isometric ILEX strength. Results Analyses revealed that both BBS and BHT groups significantly improved both their BBS and BHT 1RM, suggesting a degree of transferability. However, the BBS group improved their BBS 1RM to a greater degree than the BHT group (p = 0.050; ∼11.8 kg/10.2% vs. ∼8.6 kg/7.7%, respectively). And the BHT group improved their BHT 1RM to a greater degree than the BBS group (p = 0.034; ∼27.5 kg/24.8% vs. ∼20.3 kg/13.3%, respectively). Neither BBS nor BHT groups significantly improved their isometric ILEX strength. Conclusions The present study supports the concept of specificity, particularly in relation to the movement mechanics between trunk extension (including pelvic rotation) and ILEX. Our data suggest that strength coaches, personal trainers, and trainees can self-select multi-joint lower-body trunk extension exercises based on preference or variety. However, evidence suggests that neither the BBS nor BHT exercises can meaningfully increase ILEX strength. Since strengthening these muscles might enhance physical and sporting performance we encourage strength coaches and personal trainers to prescribe ILEX exercise.
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Affiliation(s)
- Alexander Hammond
- School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, UK
| | - Craig Perrin
- School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, UK
| | - James Steele
- School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, UK
| | - Jürgen Giessing
- Institute of Sport Science, Universität Koblenz-Landau, Landau, Germany
| | - Paulo Gentil
- Faculty of Physical Education and Dance, Universidade Federal de Goiás, Goiania, Brazil
| | - James P Fisher
- School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, UK
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Schoenfeld BJ, Grgic J, Haun C, Itagaki T, Helms ER. Calculating Set-Volume for the Limb Muscles with the Performance of Multi-Joint Exercises: Implications for Resistance Training Prescription. Sports (Basel) 2019; 7:sports7070177. [PMID: 31336594 PMCID: PMC6681288 DOI: 10.3390/sports7070177] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/27/2019] [Revised: 07/14/2019] [Accepted: 07/17/2019] [Indexed: 12/24/2022] Open
Abstract
Resistance training volume, determined by the number of sets performed (set-volume) is considered one of the key variables in promoting muscle hypertrophy. To better guide resistance exercise prescription for weekly per-muscle training volume, the purpose of this paper is to provide evidence-based considerations for set-volume ratios between multi-joint (MJ) and single-joint (SJ) exercises so that practitioners can better manage prescription of training volume in program design. We analyzed this topic from three primary areas of focus: (1) biomechanical and physiological factors; (2) acute research; and (3) longitudinal research. From a biomechanical and physiological standpoint, when considering force production of different muscle groups, the moment arm of a given muscle, “motor abundance”, the link between biomechanics and exercise-induced fatigue, as well as the amount of time in voluntary muscle activation, a logical rationale can be made for SJ exercises producing greater hypertrophy of the limb muscles than MJ exercises (at least from specific exercises and under certain conditions). This would mean that sets for a MJ exercise should be counted fractionally for select muscles compared to an SJ exercise (i.e., less than a 1:1 ratio) when prescribing set-volumes for given muscles. When considering results from acute studies that measured muscle activation during the performance of SJ and MJ exercises, it seems that MJ exercises are not sufficient to maximize muscle activation of specific muscles. For example, during performance of the leg press and squat, muscle activation of the hamstrings is markedly lower than that of the quadriceps. These results suggest that a 1:1 ratio cannot be assumed. Current longitudinal research comparing the effects of training with MJ vs. SJ or MJ + SJ exercises is limited to the elbow flexors and the evidence is somewhat conflicting. Until more research is conducted to derive stronger conclusions on the topic, we propose the best advice would be to view set-volume prescription on a 1:1 basis, and then use logical rationale and personal expertise to make determinations on program design. Future research should focus on investigating longitudinal hypertrophic changes between MJ and SJ in a variety of populations, particularly resistance-trained individuals, while using site-specific measures of muscle growth to more systematically and precisely compute effective individualized set-volumes.
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Affiliation(s)
- Brad J Schoenfeld
- Health Sciences Department, City University of New York, Lehman College, Bronx, NY 10468, USA.
| | - Jozo Grgic
- Institute for Health and Sport (IHES), Victoria University, Melbourne 3011, Australia
| | - Cody Haun
- Department of Exercise Science, LaGrange College, LaGrange, GA 30240, USA
| | - Takahiro Itagaki
- School of Sport and Recreation, Sport Performance Research Institute New Zealand, Auckland University of Technology, Auckland 1010, New Zealand
| | - Eric R Helms
- School of Sport and Recreation, Sport Performance Research Institute New Zealand, Auckland University of Technology, Auckland 1010, New Zealand
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Schott N, Johnen B, Holfelder B. Effects of free weights and machine training on muscular strength in high-functioning older adults. Exp Gerontol 2019; 122:15-24. [DOI: 10.1016/j.exger.2019.03.012] [Citation(s) in RCA: 18] [Impact Index Per Article: 3.6] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/13/2018] [Revised: 03/10/2019] [Accepted: 03/26/2019] [Indexed: 12/13/2022]
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Barbalho M, Coswig V, Raiol R, Fisher J, Steele J, Bianco A, Gentil P. Single joint exercises do not provide benefits in performance and anthropometric changes in recreational bodybuilders. Eur J Sport Sci 2019; 20:72-79. [PMID: 31072272 DOI: 10.1080/17461391.2019.1611932] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/18/2023]
Abstract
The purpose of the present study was to compare the changes in anthropometric measures and muscle performance in users and non-users of androgenic anabolic steroids (AAS) performing resistance training (RT) programmes involving only multiple joint (MJ) exercises or a combination of MJ and single joint (SJ) exercises. Thirty recreational bodybuilders were divided into 4 groups: non-AAS users performing only MJ exercises (MJ), non-AAS users performing MJ + SJ (MJ + SJ), AAS users performing only MJ exercises (AAS - MJ) and AAS users performing MJ + SJ exercises (AAS - MJ + SJ). Before and after 8 weeks of training, the participants were tested for 10 repetition maximum (10RM) in different RT exercises. Flexed arm circumference (FAC), biceps and triceps skinfolds were measured. No interactions were found between time and the performance of SJ exercise in any variable (p > .05). However, there was a significant interaction between AAS use and time (p < .001), such that AAS users showed greater 10RM gains in all exercises, skinfold decreases and increases in FAC than non-users. In conclusion, our study shows that the addition of SJ exercises to MJ exercises brings no additional benefit in terms of muscle performance and anthropometric changes in trained men, either if they were using AAS or not. These results suggest that trained men can save time not including SJ in their routines and still achieve optimal results. Moreover, our results show that AAS use is associated with greater increases in muscle strength and FAC and greater reductions in biceps and triceps skinfold thickness.
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Affiliation(s)
- Matheus Barbalho
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiania, Brasil
| | - Victor Coswig
- Faculdade de Educação Física, Universidade Federal do Pará, Castanhal, Pará, Brasil
| | - Rodolfo Raiol
- Centro de Ciências Biológicas e da Saúde, Centro Universitário do Estado do Pará, Belém, Pará, Brasil
| | - James Fisher
- Centre for Health, Exercise and Sport Science, Southampton Solent University, Southampton, UK
| | - James Steele
- Centre for Health, Exercise and Sport Science, Southampton Solent University, Southampton, UK
| | - Antonino Bianco
- Sport and Exercise Sciences Research Unit, University of Palermo, Palermo, Italy
| | - Paulo Gentil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiania, Brasil
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Seguro C, Viana R, Lima G, Galvão L, Silva L, Jardim T, Jardim P, Gentil P. Improvements in health parameters of a diabetic and hypertensive patient with only 40 minutes of exercise per week: a case study. Disabil Rehabil 2019; 42:3119-3125. [PMID: 30907139 DOI: 10.1080/09638288.2019.1583780] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/14/2023]
Abstract
Purpose: The present study aimed to report the effects of 15 weeks of a minimal dose resistance training on blood glucose levels, blood pressure, heart rate, physical capacity, and quality of life of a 67 old woman with type 2 diabetes mellitus, cardiopathy and hypertension.Method: The Patient was sedentary with a family history of heart failure and coronary artery disease. She suffered a heart attack in 2013 and was submitted to six cardiac catheterizations and one angioplasty between the 2015 and 2017. On April 2017, she was initially untrained in resistance training and was followed for 15 weeks with the performance of 31 resistance training sessions. Resistance training followed a minimal dose approach with 4 exercises performed with 2 sets to muscle failure, twice a week.Results: After follow up, the Patient presented a reduction in blood glucose, systolic and diastolic blood pressure, and heart rate at rest. There were also improvements on body mass index, cardiorespiratory fitness and quality of life. These results were accompanied by a reduction in the amount of antihypertensive and anti-diabetic medications.Conclusions: These results suggest that only 40 min of resistance training per week might help to improve general health and quality of life in a patient with hypertension and type 2 diabetes mellitus.Implications for RehabilitationMinimal dose resistance training improved health parameters in a diabetic and hypertensive patient.Resistance training promoted a reduction in the drugs used to control blood pressure and blood glucose levels.
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Affiliation(s)
- Camila Seguro
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
| | - Ricardo Viana
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
| | - Gislene Lima
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
| | - Luan Galvão
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
| | - Lucas Silva
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
| | - Thiago Jardim
- Hypertension League Federal University of Goiás, Goiânia, Brazil.,Brigham & Women's Hospital Division of Cardiovascular Medicine, Boston, USA.,Harvard TH Chan School of Public Health Department of Health Policy and Management, Center for Health Decision Science, Boston, USA
| | - Paulo Jardim
- Hypertension League Federal University of Goiás, Goiânia, Brazil
| | - Paulo Gentil
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil
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Effects of Caffeine Supplementation on Power Performance in a Flywheel Device: A Randomised, Double-Blind Cross-Over Study. Nutrients 2019; 11:nu11020255. [PMID: 30678333 PMCID: PMC6412282 DOI: 10.3390/nu11020255] [Citation(s) in RCA: 19] [Impact Index Per Article: 3.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/24/2018] [Revised: 01/21/2019] [Accepted: 01/21/2019] [Indexed: 12/29/2022] Open
Abstract
Despite the demonstrated evidence of the importance of eccentric contractions in sports performance, no research has evaluated the ergogenic effects of caffeine on this type of contraction means during flywheel exercises. Therefore, the aims of the present study were to compare the power outcomes, using different inertial loads, between caffeine and placebo conditions. Twenty-four young, healthy, and active men (age: 22.5 ± 4.8 years) took part in the study. A crossed, randomised double-blind design was used to analyse the effects of caffeine on lower limb power outcomes during a flywheel half-squat exercise. Participants completed four sets of eight all-out repetitions with a fixed three-minutes rest interval, and each set was performed using different inertial loads (i.e., 0.025, 0.050, 0.075 and 0.100 kg·m−2). Both the mean power (MP) and peak power (PP) in concentric (CON) and eccentric (ECC) movement phases at each inertial load were recorded after participants were administered either a caffeine supplement (6 mg·kg−1) or placebo (sucrose). Participants receiving a caffeine supplementation demonstrated improvements versus the placebo in total MP (MPtotal), as well as MP in CON phase (MPcon) and in ECC phase (MPecc) at each inertial load (22.68 to 26.53%; p < 0.01, effect size (ES) = 0.89–1.40). In addition, greater improvements with caffeine ingestion were obtained with respect to the placebo condition (18.79 to 24.98%; p < 0.01, ES = 1.03–1.40) in total PP (PPtotal), as well as PP in CON phase (PPcon) and in ECC phase (PPecc) at each inertial load. Thus, the supplementation of 6 mg·kg−1 caffeine may be considered to maximise on-field physical performance in those sports characterised by high demands of resistance.
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Frigotto MF, Cardoso CA, Santos RRD, Rodrigues R. Gluteus Medius and Tensor Fascia Latae muscle activation levels during multi-joint strengthening exercises. MOTRIZ: REVISTA DE EDUCACAO FISICA 2019. [DOI: 10.1590/s1980-6574201900030011] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022] Open
Affiliation(s)
| | | | | | - Rodrigo Rodrigues
- Centro Universitário da Serra Gaúcha, Brasil; Faculdades Integradas de Taquara, Brazil
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Barbalho M, Coswig VS, Raiol R, Steele J, Fisher J, Paoli A, Gentil P. Effects of Adding Single Joint Exercises to a Resistance Training Programme in Trained Women. Sports (Basel) 2018; 6:E160. [PMID: 30487418 PMCID: PMC6316221 DOI: 10.3390/sports6040160] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/19/2018] [Revised: 11/17/2018] [Accepted: 11/23/2018] [Indexed: 11/16/2022] Open
Abstract
BACKGROUND The present study's aim was to compare the changes in muscle performance and anthropometric measures in trained women performing RT programs composed only of MJ exercises or programmes that involve the addition of SJ exercises. METHODS Seventeen trained women were randomised to MJ or MJ+SJ. Both groups performed the same MJ exercises following a nonlinear periodisation model for 8 weeks. The only difference was that the MJ+SJ group also performed SJ exercises. The participants were tested for 10 repetition maximum (10 RM), flexed arm circumference, and both biceps and triceps skinfold. RESULTS Both groups significantly increased 10 RM load for the bench press (12.6% MJ and 9.2% MJ+SJ), triceps (15.6% MJ and 17.9% MJ+SJ), pull down (9.8% MJ and 8.3% MJ+SJ), biceps (14.0% MJ and 13.0% MJ+SJ), leg press (15.2% MJ and 12.8% MJ+SJ) and knee extension (10.2% MJ and 9.1% MJ+SJ). The decreases in triceps (-5.1% MJ and -5.3% MJ+SJ) and biceps (-6.5% MJ and -5.7% MJ+SJ) skinfolds were also significant as were the increases in arm circumference (1.47% MJ and 1.58% MJ+SJ). In all tests there was nothing significantly different between groups. CONCLUSIONS The use of SJ exercises as a complement to a RT programme containing MJ exercises brings no additional benefit to trained women.
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Affiliation(s)
- Matheus Barbalho
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiânia 74690-900, Brazil.
| | - Victor Silveira Coswig
- Faculdade de Educação Física, Universidade Federal do Pará, Castanhal 68746-630, Brazil.
| | - Rodolfo Raiol
- Centro de Ciências Biológicas e da Saúde, Centro Universitário do Pará, Belém 66040-020, Brazil.
| | - James Steele
- Ukactive Research Institute, London WC1R 4HE, UK.
- School of Sport, Health, and Social Science, Southampton Solent University, Southampton SO14 0AA, UK.
| | - James Fisher
- School of Sport, Health, and Social Science, Southampton Solent University, Southampton SO14 0AA, UK.
| | - Antonio Paoli
- Department of Biomedical Sciences, University of Padua, 35100 Padua, Italy.
| | - Paulo Gentil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiânia 74690-900, Brazil.
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Fisher JP, Stuart C, Steele J, Gentil P, Giessing J. Heavier- and lighter-load isolated lumbar extension resistance training produce similar strength increases, but different perceptual responses, in healthy males and females. PeerJ 2018; 6:e6001. [PMID: 30498645 PMCID: PMC6252242 DOI: 10.7717/peerj.6001] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/27/2018] [Accepted: 10/23/2018] [Indexed: 01/15/2023] Open
Abstract
OBJECTIVES Muscles dominant in type I muscle fibres, such as the lumbar extensors, are often trained using lighter loads and higher repetition ranges. However, literature suggests that similar strength adaptations can be attained by the use of both heavier- (HL) and lighter-load (LL) resistance training across a number of appendicular muscle groups. Furthermore, LL resistance exercise to momentary failure might result in greater discomfort. DESIGN The aims of the present study were to compare strength adaptations, as well as perceptual responses of effort (RPE-E) and discomfort (RPE-D), to isolated lumbar extension (ILEX) exercise using HL (80% of maximum voluntary contraction; MVC) and LL (50% MVC) in healthy males and females. METHODS Twenty-six participants (n = 14 males, n = 12 females) were divided in to sex counter-balanced HL (23 ± 5 years; 172.3 ± 9.8 cm; 71.0 ± 13.1 kg) and LL (22 ± 2 years; 175.3 ± 6.3 cm; 72.8 ± 9.5 kg) resistance training groups. All participants performed a single set of dynamic ILEX exercise 1 day/week for 6 weeks using either 80% (HL) or 50% (LL) of their MVC to momentary failure. RESULTS Analyses revealed significant pre- to post-intervention increases in isometric strength for both HL and LL, with no significant between-group differences (p > 0.05). Changes in strength index (area under torque curves) were 2,891 Nm degrees 95% CIs [1,612-4,169] and 2,865 Nm degrees 95% CIs [1,587-4,144] for HL and LL respectively. Changes in MVC were 51.7 Nm 95% CIs [24.4-79.1] and 46.0 Nm 95% CIs [18.6-73.3] for HL and LL respectively. Mean repetitions per set, total training time and discomfort were all significantly higher for LL compared to HL (26 ± 8 vs. 8 ± 3 repetitions, 158.5 ± 47 vs. 50.5 ± 15 s, and 7.8 ± 1.8 vs. 4.8 ± 2.5, respectively; all p < 0.005). CONCLUSIONS The present study supports that that low-volume, low-frequency ILEX resistance exercise can produce similar strength increases in the lumbar extensors using either HL or LL. As such personal trainers, trainees and strength coaches can consider other factors which might impact acute performance (e.g. effort and discomfort during the exercise). This data might prove beneficial in helping asymptomatic persons reduce the risk of low-back pain, and further research, might consider the use of HL exercise for chronic low-back pain symptomatic persons.
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Affiliation(s)
- James P. Fisher
- School of Sport, Health and Social Sciences, Solent University, Southampton, United Kingdom
| | - Charlotte Stuart
- School of Sport, Health and Social Sciences, Solent University, Southampton, United Kingdom
| | - James Steele
- School of Sport, Health and Social Sciences, Solent University, Southampton, United Kingdom
| | - Paulo Gentil
- Faculty of Physical Education and Dance, Universidade Federal de Goiás, Goiania, Brazil
| | - Jürgen Giessing
- Institute of Sport Science, University of Koblenz-Landau, Landau, Germany
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Abstract
This review covers underlying physiological characteristics and training considerations that may affect muscular strength including improving maximal force expression and time-limited force expression. Strength is underpinned by a combination of morphological and neural factors including muscle cross-sectional area and architecture, musculotendinous stiffness, motor unit recruitment, rate coding, motor unit synchronization, and neuromuscular inhibition. Although single- and multi-targeted block periodization models may produce the greatest strength-power benefits, concepts within each model must be considered within the limitations of the sport, athletes, and schedules. Bilateral training, eccentric training and accentuated eccentric loading, and variable resistance training may produce the greatest comprehensive strength adaptations. Bodyweight exercise, isolation exercises, plyometric exercise, unilateral exercise, and kettlebell training may be limited in their potential to improve maximal strength but are still relevant to strength development by challenging time-limited force expression and differentially challenging motor demands. Training to failure may not be necessary to improve maximum muscular strength and is likely not necessary for maximum gains in strength. Indeed, programming that combines heavy and light loads may improve strength and underpin other strength-power characteristics. Multiple sets appear to produce superior training benefits compared to single sets; however, an athlete's training status and the dose-response relationship must be considered. While 2- to 5-min interset rest intervals may produce the greatest strength-power benefits, rest interval length may vary based an athlete's training age, fiber type, and genetics. Weaker athletes should focus on developing strength before emphasizing power-type training. Stronger athletes may begin to emphasize power-type training while maintaining/improving their strength. Future research should investigate how best to implement accentuated eccentric loading and variable resistance training and examine how initial strength affects an athlete's ability to improve their performance following various training methods.
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Barbalho M, Coswig VS, Raiol R, Steele J, Fisher JP, Paoli A, Bianco A, Gentil P. Does the addition of single joint exercises to a resistance training program improve changes in performance and anthropometric measures in untrained men? Eur J Transl Myol 2018; 28:7827. [PMID: 30662699 PMCID: PMC6317138 DOI: 10.4081/ejtm.2018.7827] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/14/2018] [Accepted: 10/08/2018] [Indexed: 01/24/2023] Open
Abstract
The present study compared changes in muscle performance and anthropometric measures in young men performing resistance training (RT) programs composed of only multi joint (MJ) exercises, or with the addition of single joint (SJ) exercises (MJ+SJ). Twenty untrained men were randomized to MJ or MJ+SJ groups for 8 weeks. Both groups performed the same MJ exercises. The difference was that the MJ+SJ group added SJ exercises for upper and lower limbs. Participants were tested for 10 repetitions maximum (10RM), flexed arm circumference, and biceps and triceps skinfolds. Both groups significantly increased 10RM load for the bench press (MJ 38.5%, MJ+SJ 40.1%), elbow extension (MJ 28.7%, MJ+SJ 31.9%), pull down (MJ 34.0% MJ+SJ 38.5%), elbow flexion (MJ 38.2%, MJ+SJ 45.3%), leg press (MJ 40.8%, MJ+SJ 46.8%) and knee extension (MJ 26.9%, MJ+SJ 32.9%), with no significant difference between them. The decreases in biceps (MJ -3.6%, MJ+SJ -3.9%) and triceps (MJ -3.4%, MJ+SJ -3.3%) skinfolds were significant for both groups, with no difference between them. However, the flexed arm circumference increased significantly more for MJ+SJ (5.2%), than for MJ (4.0%). The use of SJ exercises as a complement to a RT program containing MJ exercises brings no additional benefit to untrained men in terms of muscle performance and skinfold reduction, though it promoted higher increases in arm circumference.
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Affiliation(s)
- Matheus Barbalho
- Centro de Ciências Biológicas e da Saúde. Universidade da Amazônia, Belém, Pará, Brasil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiânia, Brasil
| | | | - Rodolfo Raiol
- Centro de Ciências Biológicas e da Saúde. Centro Universitário do Estado do Pará, Belém, Pará, Brasil
| | - James Steele
- Center for Health, Exercise and Sport Science, Southampton Solent University, Southampton, United Kingdom
- ukactive Research Institute, London, United Kingdom
| | - James P Fisher
- Center for Health, Exercise and Sport Science, Southampton Solent University, Southampton, United Kingdom
| | - Antonio Paoli
- Department of Biomedical Sciences, University of Padova, Padova, Italy
| | - Antonino Bianco
- Sport and Exercise Sciences Research Unit, University of Palermo, Palermo, Italy
| | - Paulo Gentil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Goiânia, Brasil
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Vale AF, Carneiro JA, Jardim PCV, Jardim TV, Steele J, Fisher JP, Gentil P. Acute effects of different resistance training loads on cardiac autonomic modulation in hypertensive postmenopausal women. J Transl Med 2018; 16:240. [PMID: 30165858 PMCID: PMC6117915 DOI: 10.1186/s12967-018-1615-3] [Citation(s) in RCA: 17] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/18/2018] [Accepted: 08/22/2018] [Indexed: 01/03/2023] Open
Abstract
BACKGROUND Individuals with arterial hypertension often have an autonomic nervous system (ANS) imbalance with predominance of sympathetic ANS. This predominance can lead to injury of several organs affecting its functioning. There is evidence that performing high intensity resistance training (RT) with heavier loads and a lower number of repetitions results in lower cardiovascular stress when compared with lighter loads and a higher number of repetitions. However, the effects of different protocols of RT in autonomic modulation are not known. Therefore, the aim of the study was to analyze and compare the effects of different protocols of high intensity of effort RT on autonomic cardiac modulation of hypertensive women. METHODS A randomized crossover design clinical trial was conducted with 15 postmenopausal hypertensive women who underwent a control session and two high intensity RT protocols involving 6 and 15 repetition maximum (RM). Heart rate variability (HRV), systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate (HR) and double product (DP) were collected pre, immediately post, 1 h post, and 24 h post each protocol. Repeated-measures ANOVA were used. RESULTS SBP was higher for 6RM than control immediately after session (p < 0.05). There were no differences for DBP among protocols (p ≥ 0.05). HR was higher for 15RM than 6RM and control immediately after and 1 h after session (p ≤ 0.05). DP values for 15RM were significantly higher than 6RM and control immediately after the session and remained higher than control 1 h after session (p ≤ 0.05). The indices that compose HRV (rMSSD) were lower after 15RM than 6RM and control (p ≥ 0.05). The parameters of parasympathetic activity (HF) were decreased and sympathetic (LF) activity was increased for 15RM when compared to the 6RM and control session immediately after the exercise session (p ≤ 0.05). CONCLUSION Performing high intensity RT with lower loads and a higher number of repetitions seems to promote acute increases in sympathetic ANS activity, which may be related to cardiovascular stress. On the other hand, heavier load and lower repetition RT did not significantly impact upon autonomic modulation when compared to a control session.
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Affiliation(s)
- Arthur F. Vale
- Programa de Pós Graduação em Ciência da Saúde, Universidade Federal de Goiás, Goiânia, Brazil
| | - Juliana A. Carneiro
- Programa de Pós Graduação em Ciência da Saúde, Universidade Federal de Goiás, Goiânia, Brazil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Campus Samambaia, Avenida Esperança S\N, Caixa Postal 131 Goiânia, Goiás Brazil
| | - Paulo C. V. Jardim
- Programa de Pós Graduação em Ciência da Saúde, Universidade Federal de Goiás, Goiânia, Brazil
- Liga de Hipertensão Arterial, Universidade Federal de Goiás, Goiânia, Brazil
| | - Thiago V. Jardim
- Programa de Pós Graduação em Ciência da Saúde, Universidade Federal de Goiás, Goiânia, Brazil
- Liga de Hipertensão Arterial, Universidade Federal de Goiás, Goiânia, Brazil
| | - James Steele
- Centre for Health, Exercise, and Sport Science, School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, UK
- Ukactive Research Institute, London, UK
| | - James P. Fisher
- Centre for Health, Exercise, and Sport Science, School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, UK
| | - Paulo Gentil
- Programa de Pós Graduação em Ciência da Saúde, Universidade Federal de Goiás, Goiânia, Brazil
- Faculdade de Educação Física e Dança, Universidade Federal de Goiás, Campus Samambaia, Avenida Esperança S\N, Caixa Postal 131 Goiânia, Goiás Brazil
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Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. SPORTS MEDICINE-OPEN 2018; 4:36. [PMID: 30076500 PMCID: PMC6081873 DOI: 10.1186/s40798-018-0149-9] [Citation(s) in RCA: 47] [Impact Index Per Article: 7.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 02/12/2018] [Accepted: 07/03/2018] [Indexed: 12/27/2022]
Abstract
Background The current recommendations for resistance training (RT) frequency range from 2 to 5 days per week (days week− 1) depending on the subjects’ training status. However, the relationship between RT frequency and muscular strength remains controversial with reported variances existing across different population groups. We conducted a meta-analysis that (1) quantified the effects of low (LF; 1 day week− 1), medium (MF; 2 days week− 1), or high (HF; ≥ 3 days week− 1) RT frequency on muscular strength per exercise; (2) examined the effects of different RT frequency on one repetition maximum (1RM) strength gain profiles (multi-joint exercises and single joint exercises); (3) examined the effects of different RT frequency on 1RM strength gain when RT volume is equated; and (4) examined the effects of different RT frequency on 1RM strength gains on upper and lower body. Methods Computerised searches were performed using the terms ‘strength training frequency’, ‘resistance training frequency’, ‘training frequency’, and ‘weekly training frequency’. After review, 12 studies were deemed suitable according to pre-set eligibility criteria. Primary data were pooled using a random-effects model. Outcomes analysed for main effects were pre- to post strength change with volume-equated studies that combined multi-joint and isolation exercise; isolation-only exercise and untrained subjects only. Heterogeneity between studies was assessed using I2 and Cochran’s Q statistics with funnel plots used to assess publication bias and sensitivity analyses calculated for subgroups. Results Pre- versus post-training strength analysis comprised of 74 treatment groups from 12 studies. For combined multi-joint and isolation exercises, there was a trend towards higher RT frequency compared with lower frequency [mean effect size (ES) 0.09 (95% CI − 0.06–0.24)] however not significant (p = 0.25). Volume-equated pre- to post-intervention strength gain was similar when LF was compared to HF [mean ES 0.03 (95% CI − 0.20–0.27); p = 0.78]. Upper body pre- to post-intervention strength gain was greater when HF was compared with LF [mean ES 0.48 (95% CI 0.20–0.76)] with significant differences between frequencies (p < 0.01). Upper body pre- to post-intervention strength gain was similar when MF was compared with LF (ES 0.12; 95% CI − 0.22–0.47); p = 0.48]. There was no significant difference in lower body mean ES between HF and LF [mean ES 0.21(95% CI − 0.55–0.13); p = 0.22]. There was a trend towards a difference in mean ES between MF and HF [mean ES 0.41(95% CI − 0.26–1.09); however, the effect was not significant (p = 0.23). Conclusions The existing data does not provide a strong correlation between increased weekly training frequency (HF) and maximal strength gain in upper and lower body resistance exercises for a mixed population group. When RT is volume-equated for combined multi-joint and isolation exercises, there is no significant effect of RT frequency on muscular strength gain. More investigations are required to explore the effects of varying weekly training frequencies adequately.
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Affiliation(s)
- Grant W Ralston
- Institute for Clinical Exercise and Health Science, Applied Physiology Research Laboratory, School of Science and Sport, University of the West of Scotland, Hamilton, Lanarkshire, ML3 0JB, Scotland, UK.
| | | | - Frank B Wyatt
- Department of Athletic Training and Exercise Physiology, Midwestern State University, Wichita Falls, TX, USA
| | - Duncan Buchan
- Institute for Clinical Exercise and Health Science, Applied Physiology Research Laboratory, School of Science and Sport, University of the West of Scotland, Hamilton, Lanarkshire, ML3 0JB, Scotland, UK
| | - Julien S Baker
- Institute for Clinical Exercise and Health Science, Applied Physiology Research Laboratory, School of Science and Sport, University of the West of Scotland, Hamilton, Lanarkshire, ML3 0JB, Scotland, UK
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Zeng Y, Jiang F, Chen Y, Chen P, Cai S. Exercise assessments and trainings of pulmonary rehabilitation in COPD: a literature review. Int J Chron Obstruct Pulmon Dis 2018; 13:2013-2023. [PMID: 29983556 PMCID: PMC6027710 DOI: 10.2147/copd.s167098] [Citation(s) in RCA: 30] [Impact Index Per Article: 5.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/22/2022] Open
Abstract
Skeletal muscle dysfunction leads to reduction in activity in patients with COPD. As an essential part of the management of COPD, pulmonary rehabilitation (PR) alleviates dyspnea and fatigue, improves exercise tolerance and health-related quality of life, and reduces hospital admissions and mortality for COPD patients. Exercise is the key component of PR, which is composed of exercise assessment and training therapy. To evaluate PR’s application in clinical practice, this article summarizes the common methods of exercise measurement and exercise training for patients with COPD. Exercise assessments should calculate patients’ symptoms, endurance, strength, and health-related quality of life. After calculation, detailed exercise therapies should be developed, which may involve endurance, strength, and respiratory training. The detailed exercise training of each modality is mentioned in this review. Although various methods and therapies of PR have been used in COPD patients, developing an individualized exercise training prescription is the target. More studies are warranted to support the evidence and examine the effects of long-term benefits of exercise training for patients with COPD in each stage.
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Affiliation(s)
- Yuqin Zeng
- Department of Pulmonary and Critical Care Medicine, the Second Xiangya Hospital, Central South University, Changsha, Hunan, 410011, China, .,Research Unit of Respiratory Disease, Central South University, Changsha, Hunan 410011, China, .,Hunan Diagnosis and Treatment Center of Respiratory Disease, Changsha, Hunan 410011, China,
| | - Fen Jiang
- Department of Pulmonary and Critical Care Medicine, the Second Xiangya Hospital, Central South University, Changsha, Hunan, 410011, China, .,Research Unit of Respiratory Disease, Central South University, Changsha, Hunan 410011, China, .,Hunan Diagnosis and Treatment Center of Respiratory Disease, Changsha, Hunan 410011, China,
| | - Yan Chen
- Department of Pulmonary and Critical Care Medicine, the Second Xiangya Hospital, Central South University, Changsha, Hunan, 410011, China, .,Research Unit of Respiratory Disease, Central South University, Changsha, Hunan 410011, China, .,Hunan Diagnosis and Treatment Center of Respiratory Disease, Changsha, Hunan 410011, China,
| | - Ping Chen
- Department of Pulmonary and Critical Care Medicine, the Second Xiangya Hospital, Central South University, Changsha, Hunan, 410011, China, .,Research Unit of Respiratory Disease, Central South University, Changsha, Hunan 410011, China, .,Hunan Diagnosis and Treatment Center of Respiratory Disease, Changsha, Hunan 410011, China,
| | - Shan Cai
- Department of Pulmonary and Critical Care Medicine, the Second Xiangya Hospital, Central South University, Changsha, Hunan, 410011, China, .,Research Unit of Respiratory Disease, Central South University, Changsha, Hunan 410011, China, .,Hunan Diagnosis and Treatment Center of Respiratory Disease, Changsha, Hunan 410011, China,
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50
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Humphries B, Stanton R, Scanlan A, Duncan MJ. The prevalence and performance of resistance exercise training activities in an Australian population in relation to health authority guidelines. J Sci Med Sport 2018; 21:616-620. [DOI: 10.1016/j.jsams.2017.09.018] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/18/2016] [Revised: 09/14/2017] [Accepted: 09/20/2017] [Indexed: 10/18/2022]
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