Description of training loads using whole body exercise during high-intensity-interval-training

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

Metabolic and hormonal responses to different resistance training systems in elderly men

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 (653years) 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 1min 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 24h post intervention.Results: There were no observed differences in glucose, testosterone, GH, and lactate concentrations both at 2 and 24h 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.Coordenação de Aperfeiçoamento de Pessoal de Nível Superior (CAPES)Sao Judas Tadeu Univ USJT, Post Grad Program Phys Educ & Aging Sci, Translat Physiol Lab, Sao Paulo, BrazilNove de Julho Univ UNINOVE, Dept Phys Educ & Biophoton, Sao Paulo, BrazilFed Univ Sao Paulo UNIFESP, Obes Study Grp GEO, Interdisciplinary Lab Metab Dis, Santos, BrazilPraia Grande Coll FPG, Fac Phys Educ, Praia Grande, BrazilUniv West Scotland, Inst Clin Exercise & Hlth Sci, Hamilton, EnglandCUNY, Dept Hlth Sci, Bronx, NY USAFed Univ Sao Paulo UNIFESP, Obes Study Grp GEO, Interdisciplinary Lab Metab Dis, Santos, BrazilWeb of Scienc

“You're Only as Strong as Your Weakest Link”: A Current Opinion about the Concepts and Characteristics of Functional Training

Praia Grande Coll, Fac Phy Educ, São Paulo, BrazilUniv Fed São Paulo, Studies Grp Obes, Interdisciplinary Lab Metab Dis, São Paulo, BrazilNove Julho Univ, Dept Educ, São Paulo, BrazilUniv Fed Rio de Janeiro, Phys Educ Grad Program, Dept Gymnast, Rio De Janeiro, BrazilUniv Fed Sergipe, Dept Phys Educ, Aracaju, BrazilMem Univ Newfoundland, Sch Human Kinet & Recreat, St John, NF, CanadaUniv Fed São Paulo, Studies Grp Obes, Interdisciplinary Lab Metab Dis, São Paulo, BrazilWeb of Scienc

Acute effects of maximal isometric muscle action of the elbow extensors on contralateral dynamic task of the elbow flexors: a pilot study

ABSTRACT 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 < 0.001, d = 0.44) and 12.1% increase in TV (238.0 vs. 212.4 kg, p < 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

Is the weekly sets volume training performed by trained subjects in accordance with training recommendations guidelines for muscle hypertrophy?

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

Effects of manual resistance training and free weight resistance training on postexercise blood pressure in hypertensive men: A pilot study

© 2017 EDIZIONI MINERVA MEDICA. 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

Is the weekly sets volume training performed by trained subjects in accordance with training recommendations guidelines for muscle hypertrophy?

<div><p>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.</p></div