Slow movement resistance training in women

Abstract

A resistance training protocol of low intensity and short duration allows for increased training frequency and improved compliance. This study aimed to examine the short-term (response of growth hormone (GH) and testosterone after one exercise session) and long-term (change of fitness level and body fat percentage after the exercise period) effects of slow movement resi- stance training using the individual’s body mass (hiroNARI style training) in adult women and to clarify their subjective sense of training contin- uity. Nineteen healthy adult women performed hiroNARI style training three times a week for 12 weeks. This protocol consisted of 12 types of exercise for 7 muscle groups. GH and testos-terone increased significantly after one exercise session (70% and 23.3%, p < 0.05, respectively). Height and the circumferences of the upper arm (flexed), chest, waist, hip, and thigh changed si- gnificantly. Except for the upper arm circumfe- rence, these parameters improved significantly after 6 weeks. There were significant improvem- ents in measurements of physical fitness after 6 weeks including one leg raise with eyes closed, side step, and repeated sit ups for 30 s. After 12 weeks, anteflexion from a long sitting position improved as well. Triglycerides and HDL and LDL cholesterol changed significantly after 12 weeks. In conclusion, resistance training may have po- sitive effects and is associated with high comp- liance. However, it will be necessary to reexam- ine the training protocol for increasing back and lower limb muscle strength and necessary vari- ations to prevent overtraining of certain muscle groups