RESUMEN

BACKGROUND: High-intensity interval training protocols using the body weight (WB-HIIT) as resistance could be an interesting and inexpensive alternative due to the absence of equipment required (low cost) and the possibility to be performed in a wide range of locations. Therefore, the purpose of the present study was to analyze the effects of a short-term WB-HIIT protocol on muscle thickness (MT), muscular endurance (ME), one maximum repetition test (1RM), and maximum oxygen uptake (VO2max) of untrained individuals. METHODS: Fifty healthy men (28.2±6.7 years, 77.5±26.2 kg, 171±10 cm, 23.2±8.2% Fat) were randomized into WB-HIIT (N.=25) or control (CON, N.=25) group. The WB-HIIT performed 9 exercises (40-second stimulus in all out intensity/ 20-second of passive recovery) divided into 3 blocks with 2 sets each for 6 weeks (three times a week). RESULTS: Only WB-HIIT resulted in a significant increase in MT, ME, 1RM, and VO2max (all P<0.05) outcomes and were significantly greater compared to CON (all P<0.05). CONCLUSIONS: Our results demonstrate that a WB-HIIT program can be a time-efficient strategy to promote changes on fitness, morphological and functional parameters in previously untrained sedentary individuals.

Asunto(s)

RESUMEN

Aims: The aim of this study was to examine the effects of previous carbohydrate supplementation on high-volume resistance exercise performance Methods: Twenty males physically independent adults aged ≥18 years participated in a double-blind randomized placebo-controlled crossover study. Sixty minutes before the experimental protocol, each participant ingested 0,6 g.kg of body mass-1 of carbohydrate supplementation or placebo. Maximum voluntary isometric contraction tests were performed before and after the dynamic fatigue induction protocol consisting of 10 sets of 8 repetitions of right leg knee extensors at 120º s-1. Results: Lower decrement of the isometric peak torque (p<0,001) and of the rate of torque development (p<0,001) was observed in carbohydrate supplementation after the dynamic protocol. Both concentric and eccentric peak torque differed significantly (p<0,001) between carbohydrate supplementation and placebo treatments from the second set, although the slope of the force-repetitions curve was not different between them. Additionally, the carbohydrate supplementation resulted in a lower session rating of perceived exertion (p<0,05). Conclusions: Previous carbohydrate supplementation attenuates muscle fatigue and internal load exercise in a high-volume isokinetic leg protocol.(AU)

Asunto(s)

RESUMEN

OBJECTIVES: To describe external training load and internal training load through sets of a single session of high-intensity interval training (HIIT) body work. METHODS: Twenty male individuals (24±3 years) performed a HIIT body work protocol consisting of a single bout of exercise with 1:1 stimuli. The exercises used were 30 min in duration with "all-out" intensity. The exercises included jumping jacks, mountain climbers, burpees and squat jumps, totaling 20 min of exercise. During exercise, total movement capacity, blood lactate measurement, ratings of perceived exertion and recovery, training load and intensity were monitored. RESULTS: The single bout examined showed a total of 382±89 movements. Differences (p<0.01) in the total amount of movement for each exercise were noted, reflecting the difficulty of maintaining exercise over time. Increases in lactate concentrations (before: 0.98±0.16, after: 14.10±1.66; mmol/L) were found postexercise. Significant differences (p<0.01) were found after the fifth set, and the values for movement capacity remained higher than the values of the first set, demonstrating high load in a single session. No differences in ratings of perceived exertion (RPE) during the sets were found. However, the ratings of perceived recuperation from the second set were significantly (p<0.01) lower than those from the first set. CONCLUSIONS: The exercise protocol used in this study was of high intensity and produced large values for stress during performance, with increases recorded for the internal load indicators.

Asunto(s)

RESUMEN

The aim of this study was to verify the effects of a high-intensity jump-based aquatic exercise (HIIAE) program on bone mass and functional fitness in postmenopausal women. We randomly assigned 25 women (65 ± 7 years) into two groups: Training group (T, n = 15) and Untrained group (Un, n = 10). The T group was submitted to 24 weeks of HIIAE program, where each session lasted for 30 minutes. The following parameters were assessed before and 6 months following the intervention: bone and physical fitness; lumbar spine (LS), total femur (TF), and whole body (WB) bone mineral density (BMD); agility (time up-and-go, TUG); and leg strength (chair stand test, CS). We observed a significant increase (p < 0.01) in LS, (Un: -0.88 ± 3.55, T: 3.71 ± 3.68; %), TF (Un: -1.38 ± 17.76, T: 6.52 ± 2.71; %), and WB (Un: 2.09 ± 3.17, T: 3.23 ± 4.18) BMD in the T group. Regarding functional fitness, the T group showed improvements in both TUG (before: 6.86 ± 1.24 vs. after: 6.22 ± 1.13 seconds; p < 0.05) and CS (before: 16 ± 4 vs. after: 19 ± 5 repetitions; p > 0.05) tests when compared with the U group's TUG (before: 5 ± 1, after: 6 ± 1 seconds; p < 0.05) and CS (before: 20 ± 2, after: 19 ± 2 repetitions; p > 0.05) scores. Our data suggest that a high-intensity, jump-based interval aquatic exercise program is able to improve BMD and functional fitness parameters in postmenopausal women.

Asunto(s)

RESUMEN

OBJECTIVE: To compare acute and sub-acute responses in hormonal profile and metabolic parameters in elderly people who participated in two methods of strength training (ST) with equalized loads. METHODS AND MATERIALS: A total of 12 elder individuals (65 ± 3 years) were randomly assigned to two training methods: constant intensity (CI, 3 sets of 10 repetitions with 75% of 1RM) and variable intensity (VI, 1st set: 12 repetitions at 67% of 1RM > 2nd set: 10 repetitions at 75% of 1RM and 3rd set: 8 repetitions at 80% of 1RM). Both methods included the following exercises: leg press, knee extension, and squat with 1 min rest intervals between sets. Free speed of execution and maximum range of movement were encouraged throughout each set for both protocols. Blood samples were analyzed included glucose, testosterone (T), cortisol (C), T/C rate, growth hormone (GH), and lactate at 2 and 24 h post intervention. RESULTS: There were no observed differences in glucose, testosterone, GH, and lactate concentrations both at 2 and 24 h after the execution of the two training methods. However, significant increases in the levels of T/C rate and decrease on cortisol were observed immediately post exercise for both protocols. CONCLUSIONS: Although no significant differences were observed between the two interventions in relation to the hormonal and metabolic parameters analyzed, both training methods promoted a favorable response, with a slight superiority noted for the CI method relative to the hormonal profile.

Asunto(s)

RESUMEN

BACKGROUND: Resistance training (RT) for upper body muscle hypertrophy (UBMH) typically entails high volumes of sets per muscle group per training session. The majority of RT regimens does not discriminate between upper and lower body muscle groups, while these groups may respond differently to RT set volumes in terms of maximum skeletal muscle mass gain. Recent studies have examined the effect of different set volumes on the extent of UBMH to formulate optimal RT regimens and to make RT programmes more time-efficient. OBJECTIVE: To analyse the effect of the number of RT sets on the extent of UBMH on the basis of recent literature. RESULTS AND CONCLUSION: The analysis suggests that, statistically, high set volumes (≥3) are not significantly better than low set volumes (<3) in regard to UBMH in untrained subjects. For trained subjects, the literature is lacking in well-designed studies comparing low and high training volumes, as well as analysing upper and lower body muscles separately. Therefore, it is not possible to conclude that high volume of sets offers better results than low volume of sets for UBMH, and vice versa.

Asunto(s)

RESUMEN

OBJECTIVES: To describe external training load and internal training load through sets of a single session of high-intensity interval training (HIIT) body work. METHODS: Twenty male individuals (24±3 years) performed a HIIT body work protocol consisting of a single bout of exercise with 1:1 stimuli. The exercises used were 30 min in duration with "all-out" intensity. The exercises included jumping jacks, mountain climbers, burpees and squat jumps, totaling 20 min of exercise. During exercise, total movement capacity, blood lactate measurement, ratings of perceived exertion and recovery, training load and intensity were monitored. RESULTS: The single bout examined showed a total of 382±89 movements. Differences (p<0.01) in the total amount of movement for each exercise were noted, reflecting the difficulty of maintaining exercise over time. Increases in lactate concentrations (before: 0.98±0.16, after: 14.10±1.66; mmol/L) were found postexercise. Significant differences (p<0.01) were found after the fifth set, and the values for movement capacity remained higher than the values of the first set, demonstrating high load in a single session. No differences in ratings of perceived exertion (RPE) during the sets were found. However, the ratings of perceived recuperation from the second set were significantly (p<0.01) lower than those from the first set. CONCLUSIONS: The exercise protocol used in this study was of high intensity and produced large values for stress during performance, with increases recorded for the internal load indicators.

Asunto(s)

RESUMEN

Abstract AIM the aim of this study was to analyze the weekly sets volume (WSV) performed by trained men and women for each muscle group in muscle hypertrophy programs. METHODS One hundred and five resistance training practitioners of both sex (42 women, 29.8±5.7 years; 63 men, 28.5±5.7 years) consented to the analysis of their current training programs. Their training plains were analyzed by a researcher that used the following equation to determine the WSV performed for each muscle group: "number of exercises per muscle group per training session X number of sets per exercise in each training session X weekly training frequency per muscle group". The median values ​​by each muscle group were compared within and between genders. RESULTS Between group analysis demonstrated that men performed higher WSV for upper body (UB) muscles than women (47.2±14,6 vs. 18.2±7.4 sets). Conversely, women performed a higher WSV for lower body (LB) muscle groups than men (23.8±11.2 vs. 11.5±7.0 sets). The training volume for the abdominal muscles did not differ between groups. When comparing the WSV for the UB, LB and core musculature within groups, men perform higher training volumes for the UB compared to the LB and core, while women train the LB with a higher volume compared to the other musculature. CONCLUSION For some muscle groups, the WSV is higher than recommended in the literature for muscle hypertrophy. Men emphasize the UB training, while women emphasize training the LB. Moreover, the WSV performed by subjects of both genders is disproportionate between different muscle groups.

Asunto(s)

RESUMEN

Aerobic and resistance exercise have been prescript to prevention and non pharmacological treatment of hypertension. However, there is a lack of studies investigating the effects of concurrent training in hypertensive women. Thus, the aim of this study was to investigate the effects of concurrent training program on rest blood pressure, biochemical variables (blood glucose and total cholesterol), anthropometric (body mass index and waist circumference) and functional fitness in hypertensive women. Eighteen hypertensive postmenopausal and untrained women (59±12 years old) started in the intervention, but only ten subjects finished. The voluntaries were enrolled in concurrent training, 60 min/day, 3 times a week, during 6 months. Systolic and diastolic blood pressure, blood glucose, total cholesterol, body mass index, waist circumference and functional fitness (AAPHERD) were measured pre and post experimental period. Data were analyzed using the Student's t test with significance level set at 5% (P≤0.05) and Cohen's Effect Size (ES). The results showed significant improvement in systolic and diastolic blood pressure at rest. The other variables did not show significantly changes, but the ES was medium and large for several variables (body mass index, blood glucose, total cholesterol, agility, coordination, aerobic fitness, strength endurance and general functional fitness index). In conclusion, this study confirms that 6 month of concurrent training program improved systolic and diastolic blood pressure in hypertensive women. In addition, the protocol suggests an improvement in anthropometric, biochemical and functional variables related to health...(AU)

O treinamento aeróbio e resistido têm sido prescritos para prevenção e tratamento não farmacológico da hipertensão arterial. No entanto, há escassez de trabalhos investigando os efeitos do treinamento concorrente em mulheres hipertensas. Assim, o objetivo desse trabalho foi investigar os efeitos de um programa de treinamento concorrente sobre pressão arterial de repouso, variáveis bioquímicas (glicose sanguínea e colesterol total), antropométricas (índice de massa corporal e perímetro de cintura) e aptidão funcional em mulheres hipertensas. Dezoito mulheres menopausadas, hipertensas e destreinadas iniciaram o programa, mas somente 10 terminaram. As voluntárias foram submetidas a programa de treinamento concorrente, com frequência de 3 vezes por semana (60 minutos/sessão) e duração de 6 meses. Pressão arterial sistólica e diastólica de repouso, glicemia de jejum, colesterol total, índice de massa corporal, perímetro de cintura e aptidão funcional (AAPHERD) foram mensurados nos períodos pré e pós intervenção. Após confirmação da normalidade, os dados foram analisados usando o test t para amostras em pares, adotando nível de significância de 5% (P≤0,05), além do cálculo do tamanho do efeito de Cohen (ES). Os resultados permitiram observar melhora significativa na pressão sistólica e diastólica de repouso. As outras variáveis não se alteraram significativamente, mas o ES foi médio a grande em diversas variáveis analisadas (índice de massa corporal, glicemia, colesterol total, agilidade, coordenação, aptidão aeróbia, resistência de força e índice geral de aptidão funcional). Em conclusão, esse estudo confirma que um programa de treinamento concorrente de 6 meses diminui os níveis de pressão arterial sistólica e diastólica de repouso em mulheres hipertensas. Além disso, o protocolo sugere melhora em variáveis antropométricas, bioquímicas e funcionais relacionadas à saúde...(AU)

Asunto(s)

RESUMEN

BACKGROUND: Manual resistance training (MRT) is a low cost and practically applicable alternative form of resistance training that is ideal for weight rooms with limited equipment. The aim of this study was to compare the acute and subacute hemodynamic responses between MRT and free weight resistance training (FWRT) in normotensive (NT) and hypertensive (HT) men. METHODS: Twenty-six untrained men performed a single bout of MRT and FWRT with a minimum 72-hour rest in between. Systolic blood pressure (SBP), diastolic blood pressure (DBP), mean blood pressure (MBP) were measured, and double product (DP) was calculated. Variables were assessed at different time points: SBP, DBP and MBP (pre- and 15, 30, 45 and 60 minutes postexercise); DP (half-time and postintervention). RESULTS: The blood pressure values (BP) were greater in HT men in all analyses and interventions. BP responses were similar between MRT and FWRT in both groups of men. In HT men, there was postexercise hypotension (PEH) after 15, 30 and 60 minutes in MBP measured for both interventions. The DP was greater for the MRT intervention, but within the cardiovascular safety limits. CONCLUSIONS: MRT induces PEH in similar levels to FWRT in HT men. Therefore, MRT is a viable and safe alternative for application of FWRT in NT and HT men, reducing the need for expensive equipment.

Asunto(s)

RESUMEN

Aim: the aim was to investigate the influence of a maximal isometric muscle action of the elbow extensors on the contralateral dynamic task of the elbow flexors. Methods Seventeen recreationally trained men (23.3 ± 4.9 yrs, BMI: 24.8 ± 2.2 Kg/m²) underwent two randomized different testing sessions separated by one week. In the control session (CON) all subjects performed a maximum number of repetitions test (RMs) at 75%1RM using the right elbow flexors. The experimental session (EXP) was similar to the CON; however, all subjects were instructed to perform RMs at 75%1RM by using the right elbow flexors and maintaining the maximal voluntary contraction of the left elbow extensors during the test. RMs, rating of perceived exertion (RPE), and training volume (TV) were measured and compared between sessions. Results: The EXP showed a significant 10.4% increase on the RMs (13.8 vs. 12.5, p < lt; 0.001, d = 0.44) and 12.1% increase in TV (238.0 vs. 212.4 kg, p >lt; 0.001, d = 0.43) than CON. No differences were observed for RPE between sessions. Conclusion: The maximum voluntary contraction of the left elbow extensors increased the RMs of the contralateral elbow flexors, reflecting a higher TV, and no differences in the RPE. Our results suggest that the investigated method may be a viable and practical alternative to increase the acute strength performance of elbow flexors when using submaximal loads.(AU)

Asunto(s)