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Park JH, Park HY. Sex-based differences in the association of resistance training levels with the risk of hypertension. Front Public Health 2024; 12:1401254. [PMID: 38903578 PMCID: PMC11187993 DOI: 10.3389/fpubh.2024.1401254] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/15/2024] [Accepted: 05/20/2024] [Indexed: 06/22/2024] Open
Abstract
Introduction Hypertension is a primary risk factor for cardiovascular disease and all-cause mortality. This study investigated sex-based differences in the association between the risk of hypertension and resistance training (RT) levels, including training frequency and period. Methods We enrolled 162,102 participants from nationwide Korean cohorts. The training period (months) and frequency (per week) of RT were used to investigate the presence of an inverse dose-response relationship between RT levels and the risk of hypertension. Multiple logistic regression models were used to evaluate the risk of hypertension in relation to RT levels. Results The prevalence of hypertension in the study population was 36.28% in men and 26.94% in women. Performing RT was associated with an 8% reduction in the risk of hypertension in women but not in men. In women, performing RT for 3-4 days/week, compared with not performing RT, reduced the risk of hypertension by 11%, even after adjusting for covariates, including RT time per week and period. However, in men, no significant association was observed between training frequency and the risk of hypertension. We also evaluated the risk of hypertension by simultaneously considering both the RT frequency and period. Performing RT for 3-4 days/week and ≥5 days/week were markedly related to 14 and 11% hypertension risk reduction, respectively, in women who had been performing RT for at least 6 months. Conclusion Given that no inverse dose-response association was observed between RT frequency and hypertension risk, engaging in RT for 3-4 days/week for at least 6 months is recommended for women. Further longitudinal studies are needed to verify sex-based differences in the antihypertensive effects of regular RT.
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Affiliation(s)
- Jae Ho Park
- Division of Population Health Research, Department of Precision Medicine, Korea National Institute of Health, Korea Disease Control and Prevention Agency, Cheongju, Republic of Korea
| | - Hyun-Young Park
- Korea National Institute of Health, Korea Disease Control and Prevention Agency, Cheongju, Republic of Korea
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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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Nuzzo JL, Pinto MD, Nosaka K, Steele J. Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Med 2024; 54:303-321. [PMID: 37792272 PMCID: PMC10933212 DOI: 10.1007/s40279-023-01937-7] [Citation(s) in RCA: 7] [Impact Index Per Article: 7.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 09/10/2023] [Indexed: 10/05/2023]
Abstract
The maximal number of repetitions that can be completed at various percentages of the one repetition maximum (1RM) [REPS ~ %1RM relationship] is foundational knowledge in resistance exercise programming. The current REPS ~ %1RM relationship is based on few studies and has not incorporated uncertainty into estimations or accounted for between-individuals variation. Therefore, we conducted a meta-regression to estimate the mean and between-individuals standard deviation of the number of repetitions that can be completed at various percentages of 1RM. We also explored if the REPS ~ %1RM relationship is moderated by sex, age, training status, and/or exercise. A total of 952 repetitions-to-failure tests, completed by 7289 individuals in 452 groups from 269 studies, were identified. Study groups were predominantly male (66%), healthy (97%), < 59 years of age (92%), and resistance trained (60%). The bench press (42%) and leg press (14%) were the most commonly studied exercises. The REPS ~ %1RM relationship for mean repetitions and standard deviation of repetitions were best described using natural cubic splines and a linear model, respectively, with mean and standard deviation for repetitions decreasing with increasing %1RM. More repetitions were evident in the leg press than bench press across the loading spectrum, thus separate REPS ~ %1RM tables were developed for these two exercises. Analysis of moderators suggested little influences of sex, age, or training status on the REPS ~ %1RM relationship, thus the general main model REPS ~ %1RM table can be applied to all individuals and to all exercises other than the bench press and leg press. More data are needed to develop REPS ~ %1RM tables for other exercises.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - James Steele
- School of Sport, Health, and Social Sciences, Solent University, Southampton, UK
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Seo J, Park HY, Jung WS, Kim SW, Sun Y, Choi JH, Kim J, Lim K. Effects of 12 Weeks of Resistance Training on Body Composition, Muscle Hypertrophy and Function, Blood Lipid Level, and Hemorheological Properties in Middle-Aged Obese Women. Rev Cardiovasc Med 2023; 24:196. [PMID: 39077025 PMCID: PMC11262441 DOI: 10.31083/j.rcm2407196] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/06/2023] [Revised: 04/03/2023] [Accepted: 04/19/2023] [Indexed: 07/31/2024] Open
Abstract
Background This study investigated the effects of 12-week resistance training on body composition, blood pressure, blood lipid levels, muscle cross-sectional area (CSA), isokinetic muscle function, and hemorheological properties in middle-aged obese women. Methods Twenty-eight obese women with a mean age of 50.79 ± 5.80 years were randomly assigned to the control (CON, n = 13) or experimental (EXP, n = 15) group. The EXP group underwent a resistance training program composed of warm-up, main resistance exercise (deadlift, barbell squat, seated leg extension, and lying leg curl, bench press, preacher bench biceps curl, barbell rowing, and dumbbell shoulder press), and cool-down. The resistance exercise consisted of three sets of 8-10 repetitions (reps) performed with 70-80% of 1-rep maximum, and reps and sets were increased every 3 weeks. The training frequency was 80 min, 3 days per week for 12 weeks. The CON group maintained their daily lifestyle without training. All participants underwent measurements of body composition (weight, body mass index, lean body mass, fat mass, and % body fat), blood pressure (systolic blood pressure, diastolic blood pressure, mean arterial pressure, and pulse pressure), blood lipid levels (triglycerides, total cholesterol, high-density lipoprotein cholesterol, and low-density lipoprotein cholesterol), CSA of the muscles (quadriceps, hamstring, and total thigh muscle), isokinetic muscle function (peak torque [PT], relative PT, mean power, and total work [TW]), and hemorheological properties (erythrocyte deformability and aggregation) before and after 12 weeks of training. Results The EXP group showed a significant improved muscle function, including PT (p < 0.001), relative PT (p < 0.001) in extension 60°/s, TW (p < 0.001) in extension 180°/s, and TW (p = 0.018) in flexion 180°/s. Regarding hemorheological properties, the EXP group showed significant improvement in erythrocyte aggregation (p < 0.001) and deformability (p < 0.001). Conclusions The present study verified that our resistance training program resulted in greater muscle function, decreased fat mass, and improved hemorheological properties. Clinical Trial Registration This study was registered with cris.nih.go.kr (No. KCT0007412).
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Affiliation(s)
- Jisoo Seo
- Department of Sports Medicine and Science, Konkuk University, 05029 Seoul, Republic of Korea
| | - Hun-Young Park
- Department of Sports Medicine and Science, Konkuk University, 05029 Seoul, Republic of Korea
- Physical Activity and Performance Institute (PAPI), Konkuk University, 05029 Seoul, Republic of Korea
| | - Won-Sang Jung
- Physical Activity and Performance Institute (PAPI), Konkuk University, 05029 Seoul, Republic of Korea
- Department of Senior Exercise Prescription, Dongseo University, 47011 Busan, Republic of Korea
| | - Sung-Woo Kim
- Physical Activity and Performance Institute (PAPI), Konkuk University, 05029 Seoul, Republic of Korea
| | - Yerin Sun
- Department of Sports Medicine and Science, Konkuk University, 05029 Seoul, Republic of Korea
| | - Jae-Ho Choi
- Department of Sports Medicine and Science, Konkuk University, 05029 Seoul, Republic of Korea
| | - Jisu Kim
- Department of Sports Medicine and Science, Konkuk University, 05029 Seoul, Republic of Korea
- Physical Activity and Performance Institute (PAPI), Konkuk University, 05029 Seoul, Republic of Korea
| | - Kiwon Lim
- Department of Sports Medicine and Science, Konkuk University, 05029 Seoul, Republic of Korea
- Physical Activity and Performance Institute (PAPI), Konkuk University, 05029 Seoul, Republic of Korea
- Department of Physical Education, Konkuk University, 05029 Seoul, Republic of Korea
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Quantifying the Generality of Strength Adaptation: A Meta-Analysis. Sports Med 2023; 53:637-648. [PMID: 36396899 DOI: 10.1007/s40279-022-01790-0] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 10/25/2022] [Indexed: 11/19/2022]
Abstract
BACKGROUND Isotonic exercise is the most common mode of strength training. Isotonic strength is often measured in the movement that was exercised, but isometric and isokinetic movements are also commonly used to quantify changes in muscular strength. Previous research suggests that increasing strength in one movement may not lead to an increase in strength in a different movement. Quantifying the increase in strength in a movement not trained may be important for understanding strength training adaptations and making recommendations for resistance exercise and rehabilitation programs. OBJECTIVE To quantify changes in non-specific strength relative to a control. DESIGN A systematic review and random effects meta-analysis was conducted investigating the effects of isotonic strength training on isotonic and isokinetic/isometric strength. SEARCH AND INCLUSION This systematic review was conducted in Google scholar, PubMed, Academic Search Premier, and MENDELEY. To be included in this review paper the article needed to meet the following criteria: (1) report sufficient data for our variables of interest (i.e., changes in isotonic strength and changes in isokinetic or isometric strength); (2) include a time-matched non-exercise control; (3) be written in English; (4) include healthy human participants over the age of 18 years; (5) the participants had to train and test isotonically; (6) the participants had to be tested isokinetically or isometrically on a device different from that they trained on; (7) the non-specific strength task had to test a muscle involved in the training (i.e., could not have trained chest press and test handgrip strength); and (8) the control group and the experimental group had to perform the same number of strength tests. RESULTS We completed two separate searches. In the original search a total of 880 papers were screened and nine papers met the inclusion criteria. In the secondary search a total of 2594 papers were screened and three additional papers were added (total of 12 studies). The overall effect of resistance training on changes in strength within a movement that was not directly trained was 0.8 (Cohen's d) with a standard error of 0.286. This overall effect was significant (t = 2.821, p = 0.01) and the 95% confidence interval (CI) is 0.22-1.4. The overall effect of resistance training on strength changes within a movement that was directly trained was 1.84 (Cohen's d) with a standard error of 0.296. This overall effect was significant (t = 6.221, p < 0.001) and the 95% CI is 1.23-2.4. CONCLUSION The results of our meta-analysis suggest that strength increases in both the specific and non-specific strength tests. However, the smaller effect size associated with non-specific strength suggests that it will be difficult for a single study to meaningfully investigate the transfer of strength training adaptions.
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Bonder IJ, Shim AL. In-Season Training Model for National Association of Intercollegiate Athletics Female Basketball Players Using “Microdosed” Programming. Strength Cond J 2022. [DOI: 10.1519/ssc.0000000000000741] [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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Zuo C, Bo S, Li Q, Zhang L. The Effect of Whole-Body Traditional and Functional Resistance Training on CAVI and Its Association With Muscular Fitness in Untrained Young Men. Front Physiol 2022; 13:888048. [PMID: 35694401 PMCID: PMC9174581 DOI: 10.3389/fphys.2022.888048] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/02/2022] [Accepted: 04/29/2022] [Indexed: 11/13/2022] Open
Abstract
Background: Resistance training-induced changes in the muscle function is essential for the health promotion of the young and older, but the discrepancies of the effect of resistance training on arterial stiffness leads to the divergence regarding to the effect of resistance training on cardiovascular health. What confuses our understanding in this field may be the following factors: external load (higher intensity vs. lighter intensity), participants’ cardiovascular health, and arterial stiffness assessment measurement. The purpose of the present study was to investigate the effects of the whole-body traditional high-intensity vs. functional low-intensity resistance training protocol on systemic arterial stiffness, and their association with muscular fitness components in untrained young men. Methods: In this randomized controlled trial, twenty-nine untrained young men (mean age about 22.5 years old) were randomized into a 6-weeks (three sessions per week) supervised whole-body traditional high-intensity resistance group (TRT, n = 15) consisting of 4–5 sets of 12 repetitions (70%1RM, lower-repetitions) or a whole-body functional low-intensity resistance group (FRT, n = 14) with 4–5 sets of 20 repetitions (40%1RM, higher-repetitions) to volitional failure. The systemic arterial stiffness (cardio-ankle vascular index, CAVI) and muscular fitness components were assessed before and after the 6-weeks training program. Results: There was a significant decrease (pre-post) for CAVI only in FRT group (p < 0.05), but no significant difference was observed between two groups. In addition, the TRT and FRT groups showed equally significantly increased in maximal strength, muscular endurance and power (within group: both p < 0.01); however, the independent t test exhibited that the difference between two groups in terms of change in maximal strength, muscular endurance and power were no significant (p > 0.05). Furthermore, the reduction in CAVI was negatively correlated with the increase in 1RM of bench press for all participants (r = −0.490, p < 0.01). Conclusion:Using present criterion-standard assessments measurements demonstrates that CAVI was significantly reduced after 6-weeks functional resistance training with beneficial effect on muscular fitness. Negative and significant association between CAVI and 1RM bench press indicated the cardiovascular health may be involved in the regulation of resistance training.
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Affiliation(s)
- Chongwen Zuo
- Graduate Department of Capital University of Physical Education and Sports, Beijing, China
| | - Shumin Bo
- School of Kinesiology and Health of Capital University of Physical Education and Sports, Beijing, China
- *Correspondence: Shumin Bo,
| | - Qing Li
- Graduate Department of Capital University of Physical Education and Sports, Beijing, China
| | - Li Zhang
- Graduate Department of Capital University of Physical Education and Sports, Beijing, China
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Zuo C, Li Q, Zhang L, Bo S. Effects of 6-Week Traditional and Functional Resistance Training on Arterial Stiffness and Muscular Strength in Healthy Young Men. Front Physiol 2022; 13:859402. [PMID: 35309075 PMCID: PMC8924443 DOI: 10.3389/fphys.2022.859402] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/24/2022] [Accepted: 02/15/2022] [Indexed: 12/13/2022] Open
Abstract
Background The present study investigated the effects of traditional resistance training (TRT) and functional resistance training (FRT) on arterial stiffness and muscular strength in healthy young men. Methods This randomized controlled trial included 29 untrained healthy young men aged 18–29 years who were randomly divided into two groups, namely, TRT group (n = 15) and FRT group (n = 14). All participants underwent numerous tests, such as those for body composition, cardio-ankle vascular index, blood pressure, heart rate, and maximal strength before and after the 6-week training program. The exercise training comprised whole-body strength training exercises 3 days a week for 6 weeks. The total training volume and number of sets (4–5 sets) were kept constantly similar in each group. The TRT group completed 4–5 sets of 8–12 repetitions [70% of 1 repetition maximum (1RM)], whereas the FRT group completed 4–5 sets of 15–22 repetitions (40% 1RM). Results The TRT and FRT groups exhibited equally significantly increased maximal strength (within group: both p < 0.01). Furthermore, the independent t-test showed that the differences between the two groups in terms of changes in maximal strength were no significant (between group: both p > 0.05). Additionally, significant main effects of time (pre vs. post) were observed for the left and right cardio-ankle vascular indices (p < 0.05); however, no significant difference were observed between the groups. For body compositions outcome measures, no significant differences between groups were observed. Conclusion Six weeks of FRT and TRT exhibit no difference in terms of effects on arterial stiffness and muscular strength.
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Affiliation(s)
- Chongwen Zuo
- Graduate Department, Capital University of Physical Education and Sports, Beijing, China
| | - Qing Li
- Graduate Department, Capital University of Physical Education and Sports, Beijing, China
| | - Li Zhang
- Graduate Department, Capital University of Physical Education and Sports, Beijing, China
| | - Shumin Bo
- School of Kinesiology and Health, Capital University of Physical Education and Sports, Beijing, China
- *Correspondence: Shumin Bo,
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