12-week Resistance Training Program Research Articles

Effects of 12 weeks of functional and resistance training on stress perception and sleep quality in Bra-zilian older people

The study investigated the effects of a 12-week functional and resistance training program on the perception of stress and sleep quality in Brazilian older people, involving 49 participants. The Perceived Stress in older adults and the Pittsburgh Sleep Quality Index (PSQI) was used. The training protocol included a general warm-up, resistance and functional training sessions, followed by a cool-down phase, held twice a week, lasting an average of 60 minutes over the 12 weeks. Data analysis was performed using the Kolmogorov-Smirnov test, bootstrapping, t-tests and Pearson correlation, with a significance level of p < 0.05. The results showed a significant reduction in sleep disturbance and total sleep quality score after the intervention. Men initially had lower stress and better sleep quality in some aspects compared to women, while older people between 60 and 69 years old had improvements in sleep quality in certain aspects before and after the intervention, compared to older people aged 70 and over. Furthermore, a positive correlation was observed between the perception of stress and several components of sleep quality, such as subjective quality, duration and total score. In short, the study demonstrated that the exercise program had varying impacts on sleep quality, but not on the perception of stress among the older people, highlighting a significant improvement in sleep quality after the intervention. Keywords: Aging. Exercise Therapy. Sleep Quality. Psychological stress. Physical education.

Choriocapillaris Perfusion after 8 Weeks of High-Speed Circuit Training in Older Healthy Adults

Purpose The aim of this study was to examine the impact of an 8-week high-speed circuit resistance training program (HSCT) on choriocapillaris density (CCD) in healthy older adults. Methods Eighteen cognitively normal older adults were enrolled and randomly assigned to either the HSCT or the control group (CON). The HSCT group was comprised of 11 participants who trained three times a week for eight weeks, while the CON group consisted of 7 participants who did not engage in formal training. Optical coherence tomography angiography (OCTA) was employed to image both eyes of each subject at baseline and at the 8-week follow-up. The choriocapillaris density (CCD) of 2.5 mm in diameter centered on the fovea was measured. Results The average age of the HSCT group was 70.3 ± 5.7 years, which was not different from the CON group (average age: 71.6 ± 5.2 years, p = 0.62). There were no significant changes in CCD between baseline and the 8-week follow-up in either the HSCT or the CON group—specifically, the baseline CCD in the HSCT group was 63.3% ± 5% (Mean ± SD), which did not differ significantly from the 8-week follow-up after HSCT training (64.7% ± 4%, p = 0.19). Likewise, there was no significant difference in CCD between baseline and the 8-week follow-up in the CON group (63.3% ± 3% and 62.7% ± 5%, respectively, p = 0.66). Conclusion CCD appeared to remain stable after 8 weeks of HSCT in healthy older individuals, possibly due to autoregulation. Further research with extended training may be necessary to verify these findings.

Feasibility of a novel exercise program for patients with breast cancer offering different modalities and based on patient preference

PurposeExercise improves quality of life and reduces the side effects of cancer therapies. Nevertheless, attendance to exercise programs remains a challenge for patients. This study explored the feasibility of an exercise program in which women with breast cancer may be allowed to choose among three exercise delivery modalities. MethodsForty-seven patients with breast cancer (stage I-IV) participated in a 12-week combined aerobic and resistance training program. The exercise modality was chosen by patients according to their preferences and needs among three options: the personal training program, the home-based program, or the group-based program. Exercise prescription was similar between the three modalities. Whereas the primary endpoint was feasibility, assessed through recruitment rate, attendance, adherence, dropout rate, tolerability, and safety, secondary endpoints included health-related skills and quality of life. ResultsOut of 47 recruited patients, 24 chose the home-based program, 19 the personal training program, and four the group-based program. Six dropouts (13%) were registered, and no severe adverse events were recorded. The median program attendance was 98% for personal training programs, 96% for home-based programs, and 100% for group-based programs, whereas compliance resulted in more than 90% in each modality. At postintervention, a significant increase in cardiorespiratory fitness, lower body flexibility, and body weight was observed. Different quality-of-life domains were improved following the intervention, including physical and social functioning, fatigue, and appetite loss. No significant changes in other parameters were detected. ConclusionsAn exercise prescription based on a patient-preferred delivery modality showed high feasibility in women with breast cancer.

Hypoxia matters: comparison of external and internal training load markers during an 8-week resistance training program in normoxia, normobaric hypoxia and hypobaric hypoxia.

To compare external and internal training load markers during resistance training (RT) in normoxia (N), intermittent hypobaric hypoxia (HH), and intermittent normobaric hypoxia (NH). Thirty-three volunteers were assigned an 8-week RT program in either N (690m, n = 10), HH (2320m, n = 10), or NH (inspired fraction of oxygen = 15.9%; ~ 2320m, n = 13). The RT program (3x/week) consisted of six exercises, with three sets of six to 12 repetitions at ~ 70% of one repetition maximum (1RM) with the first session of each week used for analysis. 1RM in back squat and bench press was used to evaluate muscle strength before and after the program. External load was assessed by the volume load relative to body mass (RVL, kg·kg-1). Internal load was assessed by the ratings of perceived exertion (RPE) and heart rate (HR). Smaller relative improvements were found for the back squat in the N group (11.5 ± 8.8%) when compared to the NH group (22.2 ± 8.2%, P = 0.01) and the HH group (22 ± 8.1%, P = 0.02). All groups showed similar RVL, HR responses and RPE across the program (P˃0.05). However, reduced HR recovery values, calculated as the difference between the highest HR value (HRpeak) and the resting heart rate after a two min rest, were seen in the N and NH groups across the program (P 0.05). It seems that 8weeks of intermittent RT in hypoxic environments could maximize time-efficiency when aiming to improve strength levels in back squat without evoking higher levels of physiological stress. Performing RT at hypobaric hypoxia may improve the cardiorespiratory response, which in turn could speed recovery.

Skeletal muscle adaptations to high-intensity, low-volume concurrent resistance and interval training in recreationally active men and women.

This study compared the structural and cellular skeletal muscle factors underpinning adaptations in maximal strength, power, aerobic capacity, and lean body mass to a 12-week concurrent resistance and interval training program in men and women. Recreationally active women and men completed three training sessions per week consisting of high-intensity, low-volume resistance training followed by interval training performed using a variety upper and lower body exercises representative of military occupational tasks. Pre- and post-training vastus lateralis muscle biopsies were analyzed for changes in muscle fiber type, cross-sectional area, capillarization, and mitochondrial biogenesis marker content. Changes in maximal strength, aerobic capacity, and lean body mass (LBM) were also assessed. Training elicited hypertrophy of type I (12.9%; p = 0.016) and type IIa (12.7%; p = 0.007) muscle fibers in men only. In both sexes, training decreased type IIx fiber expression (1.9%; p = 0.046) and increased total PGC-1α (29.7%, p < 0.001) and citrate synthase (11.0%; p < 0.014) content, but had no effect on COX IV content or muscle capillarization. In both sexes, training increased maximal strength and LBM but not aerobic capacity. The concurrent training program was effective at increasing strength and LBM but not at improving aerobic capacity or skeletal muscle adaptations underpinning aerobic performance.

Resistance training effects on pubertal children with a risk of developing pediatric dynapenia.

Many modern-day children are at risk of pediatric dynapenia (muscle weakness). We examined the effects of a 12-week resistance training (RT) program on neuromuscular function and body composition parameters in pubertal children with a risk of dynapenia. Twelve children (13.4 ± 0.9 y) with dynapenia performed a progressive RT program consisting of knee extension and flexion, bench press, abdominal crunch, back extension, lateral pull-down, elbow flexion, and upright row (1-2 sets of 10-15 repetitions/exercise) twice/week for 12weeks. Outcome measures included one-repetition maximum (1-RM) strength, maximal voluntary isometric contraction (MVIC) torque, rate of torque development (RTD), electromyographic (EMG) activity, muscle thickness (MT), muscle quality (MQ) assessed by echo intensity (MQEI) of the knee extensors and specific tension of MVIC torque to thigh fat-free mass (MQST), and total and regional body and bone composition assessed by dual-energy X-ray absorptiometry. Changes in the measures before and after the 12-week RT and associations among the measures were analyzed by linear mixed models. Significant (p < 0.05) increases in 1-RM (63.9 ± 4.5%), MVIC torque (16.3 ± 17.8%), MT (18.8 ± 5.5%) and MQ (MQEI: -25.9 ± 15.2%; MQST: 15.1 ± 18.8%;) were evident from pre- to post-training. Total fat-free mass (FFM) increased by 2.3 ± 3.2% from baseline (p = 0.01), but no changes (p > 0.05) in the other measures were observed. Significant (p < 0.05) associations between the changes in 1-RM and/or MVIC torque and the changes in quadriceps MT, MQEI, MQST and total body FFM were evident. The 12-week RT was effective for improving neuromuscular and body composition parameters, and thereby reversed the risk of pediatric dynapenia.

Twelve Weeks of Progressive Resistance Training Positively Improves Physical Fitness and Golf Swing Performance in Talented Youth Golfers.

Shaw, J, Gould, ZI, Oliver, JL, and Lloyd, RS. Twelve weeks of progressive resistance training positively improves physical fitness and golf swing performance in talented youth golfers. J Strength Cond Res 38(6): 1103-1110, 2024-This aim of this study was to investigate the effects of a 12-week resistance training program in talented junior golfers. Eighteen talented youth golfers were pair matched by maturity status and handicap, and subsequently allocated to an experimental (EXP) or control group. During the 12-week intervention, both groups continued with their normal golf practice while the EXP group also completed a progressive twice-weekly resistance training program. At baseline, subjects performed multiple trials of an isometric midthigh pull (IMTP), countermovement jump (CMJ), standing long jump, golf movement screen (GMS), and isometric plank hold. Club head speed (CHS) and carry distance for a 6-iron and driver were also measured using a commercial launch monitor. When controlled for maturity offset, there were significant ( p < 0.05) interaction effects in favor of the EXP group for absolute ( g = 1.29) and relative ( g = 2.06) peak force for the IMTP, CMJ absolute ( g = 0.73) and relative ( g = 0.66) peak power, jump height ( g = 1.05), modified reactive strength index ( g = 1.30), lateral ( g = 0.48-0.88) and horizontal jump distance ( g = 1.20), and GMS total score ( g = 1.07). Significant interaction effects were also reported in 6-iron and driver CHS and carry distance in favor of the EXP group ( p < 0.05; g = 0.41-1.64). These findings indicate that twice-weekly resistance training in combination with regular golf practice can stimulate increases in measures of strength, power, and movement competency in youth golfers, which should contribute to enhanced golf swing performance.

Artificial intelligence in sport: Exploring the potential of using ChatGPT in resistance training prescription.

OpenAI's Chat Generative Pre-trained Transformer (ChatGPT) technology enables conversational interactions with applications across various fields, including sport. Here, ChatGPT's proficiency in designing a 12-week resistance training programme, following specific prompts, was investigated. GPT3.5 and GPT4.0 versions were requested to design 12-week resistance training programmes for male and female hypothetical subjects (20-years-old, no injury, and 'intermediate' resistance training experience). Subsequently, GPT4.0 was requested to design an 'advanced' training programme for the same profiles. The proposed training programmes were compared with established guidelines and literature (e.g., National Strength and Conditioning Association textbook), and discussed. ChatGPT suggested 12-week training programmes comprising three, 4-week phases, each with different objectives (e.g., hypertrophy/strength). GPT3.5 proposed a weekly frequency of ~3 sessions, load intensity of 70-85% of one repetition-maximum, repetition range of 4-8 (2-4 sets), and tempo of 2/0/2 (eccentric/pause/concentric/'pause'). GPT4.0 proposed intermediate- and advanced programme, with a frequency of 5 or 4 sessions, 60-90% or 70-95% intensity, 3-5 sets or 3-6 sets, 5-12 or 3-12 repetitions, respectively. GPT3.5 proposed rest intervals of 90-120 s, and exercise tempo of 2/0/2. GPT4.0 proposed 60-180 (intermediate) or 60-300 s (advanced), with exercise tempo of 2/1/2 for intermediates, and 3/0/1/0, 2/0/1/0, and 1/0/1/0 for advanced programmes. All derived programmes were objectively similar regardless of sex. ChatGPT generated training programmes which likely require additional fine-tuning before application. GPT4.0 synthesised more information than GPT3.5 in response to the prompt, and demonstrated recognition awareness of training experience (intermediate vs advanced). ChatGPT may serve as a complementary tool for writing 'draft' programme, but likely requires human expertise to maximise training programme effectiveness.

IMPACT OF A 4-MINUTE STRENGTH TRAINING PROGRAM ON LOWER BODY FUNCTION IN OLDER ADULTS WITH MOBILITY DISABILITY

Abstract One in four older adults experience mobility disability, often resulting in financial strain and declines in quality of life. Though resistance training (RT) can improve physical function, too few older adults do RT. This study specifically reports on the impact of a short, daily RT program called Functional Activity Strength Training (FAST) on lower extremity function. FAST entailed one 30-second bout each of four exercises (push-ups, chair stands, two-arm resistance band rows, stair-stepping) followed by 30 seconds of rest daily for 12 weeks. Ninety-seven participants were randomly assigned to either intervention (n = 44) or delayed treatment control (n = 53) group. Research staff remotely provided one-on-one coaching relating to modifications and progress every 2 weeks until week 8. Participants received a daily email reminder to complete the exercises and report repetitions completed for each exercise. Outcome measures (5-time sit-to-stand, maximum 30 second chair stand performance, and single-leg stance duration) were evaluated at baseline and week 12. Participants completed exercises on 80% of possible days. Over the 12 weeks, the intervention group improved over and above the control group by +4.2 chair stands (d = 1.21), -2.3 seconds (d = -0.43) on the 5-times sit-to-stand, and +3.58 seconds (d = 0.46) on the single-leg stance. In sum, a four-minute daily, 12-week functional RT program led to improvements in chair stand, 5-times sit-to-stand, and single-leg stance performance. Efficacy trials, using gold-standard assessments should examine whether similar improvements are observed and adherence is maintained over a longer period of time.

Does a Resistance Training Program Affect Between-arms Volume Difference and Shoulder-arm Disabilities in Female Breast Cancer Survivors? The Role of Surgery Type and Treatments. Secondary Outcomes of the EFICAN Trial

ObjectiveThe aims were (i) to assess the effects of a 12-week resistance training program on between-arms volume difference and shoulder-arm disabilities in breast cancer survivors and (ii) to evaluate whether the main risk factors for developing cancer-related lymphedema and shoulder-arm disabilities were associated with the effects of the training program. DesignRandomized controlled trial. SettingUniversity facilities. Participants60 female breast cancer survivors participated. Eligibility criteria: to be a breast cancer survivor, and to have completed surgery, chemotherapy, and/or radiotherapy up to 10 years before recruitment. Exclusion criteria: metastatic breast cancer, a breast reconstruction intervention planned within 6 months, any absolute contraindication for exercise, to perform more than 300 minutes/week of structured exercise. InterventionsParticipants were randomized to an exercise group (12-week resistance training program) or a control group. Main Outcome MeasuresBetween-arms volume difference, shoulder-arm disabilities, and upper-limb muscular strength were evaluated at baseline and at week 12. Treatment-related information was registered from medical history. ResultsNo between-group differences were observed on between-arms volume difference (1.207; 95% CI -0.964, 3.377; P=.270) or shoulder-arm disabilities (2.070; 95% CI -4.362, 8.501; P=.521) after the training program. Likewise, there was no association of surgery type, presence of lymph node resection, chemotherapy, radiotherapy, and hormone therapy with the changes in between-arms volume and perceived shoulder-arm disabilities after the intervention. However, a higher increase in upper limb muscular strength was associated with a reduced shoulder-arm disabilities (-0.429; P=.020) in the exercise group. ConclusionsThe findings suggest that resistance training does not affect between-arms volume difference and shoulder-arm disabilities in female breast cancer survivors. The main risk factors for developing lymphedema were not associated with the effects of the intervention, although a higher increase in upper-limb muscular strength was associated with reduced shoulder-arm disabilities.

QOL-07. RESISTING DECLINES IN FUNCTIONAL FITNESS: PRELIMINARY FINDINGS FROM THE RESIST TRIAL

Abstract Few studies have evaluated the efficacy of exercise (EX) in mitigating the functional decline experienced by glioblastoma patients receiving steroids. Here we report preliminary findings on the impact of a tailored ~12-week circuit-based resistance training (CRT) program on functional fitness in glioblastoma patients on treatment. Patient accrual, adherence, and safety was evaluated throughout. Functional status (Short Physical Performance Battery) and grip strength were assessed at baseline and post-study. Depending on the treatment protocol, EX participants completed 3-6 weeks of in-person training followed by 6-9 weeks of home-based, Zoom facilitated training (3-4, 25–30-minute sessions/week). From March 2022 to May 2023, 33 glioblastoma patients were screened and met eligibility criteria, 24 expressed interest, and 15 subsequently agreed to participate (45% accrual). Participants were randomly allocated to either the EX (n = 7) or wait-list control (CON = 8) group. Ten participants (EX = 5; CON = 5) have completed the study with 1 CON ongoing (27% attrition; 2 withdrawn; 2 died) and incomplete fitness data for 1 EX participant. Three serious, unrelated adverse events were recorded, including 2 disease related deaths and 1 hospitalization. Adherence to in-person EX sessions was 96%. While not significant, preliminary efficacy data suggests that EX participants were more likely to maintain or mitigate losses in lower body function (CON (Mchange=-1.0, SD = 2.6); EX (Mchange = 0; SD = 1.3), t(7)=0.943, p &amp;gt; 0.05, d = 0.49) and grip strength (CON (Mchange=-5.94kg, SD = 9.15; EX (Mchange = 0.4kg, SD = 5.75), t(7)=0.269, p &amp;gt; 0.05, d = 0.83). Findings show that glioblastoma patients on active treatment are willing and able to safely engage in CRT. Participants were adherent to in-person CRT sessions, however self-reported home-based CRT was low, with many participants disengaging from EX. While this may be attributed to declining health and worsening fatigue related to ongoing treatments, additional study is needed to explore strategies to improve adherence to home-based EX sessions as in-person sessions are not always feasible.

Effects of a 12-Week Low-Intensity Resistance Training Program on Force-Matching Task and Balance in Young Men

Background: The effects of low-intensity resistance training on health and muscular performance have been widely reported, but its effects on motor skills such as balance and force matching have been overlooked. Hence, the purpose of this study was to determine the effects of low-intensity resistance training on a force-matching task and balance. Methods: The subjects from the intervention group (EXP; n = 20) participated in a 12-week low-intensity resistance training program. The measurements of balance and force-matching ability were conducted before and after the intervention. To determine the accuracy and steadiness (variability) in the force matching task, we calculated the values of three errors: (1) absolute error (AE), (2) constant error (CE), and (3) variable error (VE). Results: In the force-matching task performed after the training, the values of two errors decreased: (1) AE (right leg, p = 0.0008; left leg, p = 0.0008), and (2) CE (right leg, p = 0.0064; left leg, p = 0.0440). Resistance training did not significantly affect VE and the parameters characterizing COP sway in the balance test. Conclusions: The 12-week low-intensity resistance training improved the accuracy of the force-matching task but did not change postural stability or postural strategies.

The effects of a high intensity resistance and eccentric strength training program on the performance of handball players

This study aimed to was to determine the effect of interval and resistance training with a focus on the eccentric phase on the cardiovascular fitness and strength of elite handball players. Thirty handball players were recruited and randomly divided into two groups: an experimental group (age= 20.93±1.70; weight= 78.20±4.58; height= 178.26±3.86) and a control group (age= 21.40±1.76; weight= 77.64±5.92; height= 176.87±4.43). The variables of this study were muscle strength and stamina, power, and cardiovascular fitness. They were assessed by chest press test, push-up, medicine ball throw test, and the Cooper Test, respectively. The training program took place over 12 weeks, with five sessions per week, consisting of two aerobic exercises, and three muscular resistance training exercises focused on the eccentric phase. To analyze the effect of training, a paired sample t-test was employed. The results of this study showed that there were significant pre- to post-test differences in muscle strength (p=0.001), muscle stamina (p=0.001), muscle power (p=0.001), and cardiovascular fitness (p=0.001). The results of the present study indicated that a 12-week eccentric-focused interval and resistance training program improved the strength, stamina, power, and cardiovascular fitness of elite handball players. Keywords: Interval training, Push up Test, medicine ball throw, preseason.

Role of Natural Protein Adequate Intake in Enhancing Anaerobic Power of Bodybuilders following 8-Week Resistance Training Program

This study aimed to investigate the effects of natural daily adequate protein intake on the anaerobic power of bodybuilders undergoing 8-week resistance training program. Thirty-one participants were randomly assigned to a group (n=31) who consumed their daily protein requirements from their regular diet. Participants' age, height, weight, and Body Mass Index were measured before and after the program. The anaerobic power of all participants was assessed pre- and post-8-week resistance training program through tests including 1 RM (Bench Press), 1 RM (Squats), 30-meter sprint test, Vertical Jump Test, and Peak Power Test (wingate test). The results showed a significant improvement in the anaerobic power of participants after the 8-week program. These findings suggest that natural daily adequate protein intake from regular diet can lead to significant improvements in anaerobic power of bodybuilders undergoing 8-week resistance training program. Therefore, coaches and athletes can focus on a balanced, nutrient-dense diet to meet their protein needs and enhance their anaerobic power without relying solely on protein supplements.

Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free-weight versus machine-based exercises: Challenging a traditional assumption using the velocity-based method.

Although the superior effectiveness of free-weight over machine-based training has been a traditionally widespread assumption, longitudinal studies comparing these training modalities were scarce and heterogeneous. This research used the velocity-based method to compare the effects of free-weight and machine-based resistance training on athletic performance and muscle architecture. Thirty-four resistance-trained men participated in an 8-week resistance training program allocated into free-weight (n = 17) or machine-based (n = 17) groups. Training variables (intensity, intraset fatigue, and recovery) were identical for both groups, so they only differed in the use of a barbell or specific machines to execute the full squat, bench press, prone bench pull, and shoulder press exercises. The velocity-based method was implemented to accurately adjust the planned intensity. Analysis of covariance and effect size (ES) statistics were used to compare both training modalities on a comprehensive set of athletic and muscle architecture parameters. No between-group differences were found for any athletic (p ≥ 0.146) and muscle architecture (p ≥ 0.184) variable. Both training modalities significantly and similarly improved vertical jump (Free-weight: ES ≥ 0.45, p ≤ 0.001; Machine-based: ES ≥ 0.41, p ≤ 0.001) and lower limb anaerobic capacity (Free-weight: ES ≥ 0.39, p ≤ 0.007; Machine-based: ES ≥ 0.31, p ≤ 0.003). Additionally, the machine-based group meaningfully enhanced upper limb anaerobic power (ES = 0.41, p = 0.021), whereas the free-weight group significantly improved the change of direction (ES = -0.54, p = 0.003) and 2/6 balance conditions analyzed (p ≤ 0.012). Changes in sprint capacity (ES ≥ -0.13, p ≥ 0.274), fascicle length, and pennation angle (ES ≤ 0.19, p ≥ 0.129) were not significant for either training modality. Adaptations in athletic performance and muscle architecture would not be meaningfully influenced by the resistance modality trained.

Effect of resistance training on cognition in older women with differing levels of resistance training experience: Active Aging Longitudinal Study

BACKGROUND: We aimed to analyze the impact of previous resistance training (RT) experience on cognitive function in older women.METHODS: Sixty-one physically independent women (>60 years) were assigned to one of the three groups: novice (N.=21, untrained individuals with no RT experience or who had not trained for several months), intermediate (N.=22, active individuals with 24 weeks of standardized RT experience), and a non-exercise control group (N.=18, untrained individuals). Novice and intermediate groups underwent a 12-week RT program for the whole-body (eight exercises, three sets, 8-12 repetitions, three alternate days per week). Measurements of cognitive performance (Stroop Test, Trail making Test A and B, letter and category verbal fluency test, Montreal Cognitive Assessment Test) were performed before and after the experimental period. ANCOVA was used for the comparison between groups over time.RESULTS: Improvement in the scores of almost all tests was observed in both novice and intermediate groups after RT (P<0.05), while the control group presented worse MoCA and Stroop Test scores after intervention (P<0.05). Thus, both exercise groups showed significantly different scores from the control group (P<0.05). Interestingly, a larger effect size was found for the intermediate group (ES=0.25-0.66) than for the novice group (ES = 0.16-0.35).CONCLUSIONS: Our results suggest that cumulative effect seems to exist, with more experienced individuals presenting more significant improvements.

Neither Chia Flour nor Whey Protein Supplementation Further Improves Body Composition or Strength Gains after a Resistance Training Program in Young Subjects with a Habitual High Daily Protein Intake

The aim of this study was to compare the potential additional effect of chia flour, whey protein, and a placebo juice to resistance training on fat-free mass (FFM) and strength gains in untrained young men. Eighteen healthy, untrained young men underwent an 8-week whole-body resistance training program, comprising three sessions per week. Subjects were randomized into three groups that after each training session consumed: (1) 30 g whey protein concentrate containing 23 g protein (WG), (2) 50 g chia flour containing 20 g protein (CG), or (3) a placebo not containing protein (PG). Strength tests (lower- and upper-limb one repetition maximum (1 RM) tests) and body composition analyses (dual-energy X-ray absorptiometry; DXA) were performed before (PRE) and after (POST) the intervention. Resistance training increased FFM and the 1 RM for each of the strength tests similarly in the three groups. FFM increased by 2.3% in WG (p = 0.04), by 3.6% in CG (p = 0.004), and by 3.0% in PG (p = 0.002)., and 1 RM increased in the different strength tests in the three groups (p < 0.05) with no difference between PG, CG, and WG. In conclusion, neither chia flour nor whey protein supplementation elicited an enhanced effect on FFM and strength gains after an 8-week resistance training program in healthy, untrained young men consuming a habitual high protein mixed diet (>1.2 g/kg/day).

Weaker older women gain more lower body strength than their stronger counterparts, but not muscle mass, following 12 weeks of resistance training

ABSTRACT We compared the magnitude of strength and muscle mass changes in response to resistance training (RT) between stronger older women and their weaker counterparts. Older women (n = 207) were grouped into tertiles according to their baseline muscular strength index. The upper and lower tertiles participants were categorized as stronger (STR, n = 69) and weaker (WKR, n = 69), respectively. Both groups engaged in a 12-week whole-body RT program. Outcomes included one-repetition maximum (1RM) tests in the three lifts and assessment of segmental lean soft tissue (LST) and skeletal muscle mass (SMM). The 1RM increase was similar between groups for the chest press [between-groups effect size of the differences (ESdiff) and 95% confidence interval (95%CI) = 0.10 (95%CI: −0.52, 0.31), P = 0.617] and preacher curl [ESdiff = 0.08 (95%CI: −0.48, 0.32), P = 0.681]. Changes were greater in WKR than STR for 1RM leg extension [ESdiff = −0.45 (95%CI: −0.86, −0.04), P = 0.030]. The increases of segmental LST and SMM were similar between-groups (ESdiff contains zero, P ≥ 0.434). We conclude that stronger and weaker older women benefit similarly for muscle mass and upper-limb strength gains. Notably, weaker older women may experience greater lower-limbs strength gains.

Effects of Ballistic Training and Complex Training on Explosive Power and Velocity Performance of Upper Limb in Collegiate

&lt;p&gt;目的：近年來正拳攻擊在跆拳道比賽中的使用率及得分率已逐漸提升，而正拳攻擊的重要因素為上肢爆發力及速度，本研究比較彈震式訓練 (ballistic training, BT)與複合式訓練 (complex training, CT) (一般阻力訓練結合BT) 對爆發力與速度之增強效果。方法：依受試者臥推最大肌力以分層配對分組方式分成12名彈震式訓練組 (BT組) 及12名複合式阻力訓練組 (CT組)，各組完成8週每週3次的訓練課程。BT組以40％1RM負荷進行訓練，CT組以85％1RM進行一般阻力訓練後，再以40％1RM進行BT訓練。所有組別於訓練前、後實施握推自發性等長收縮力 (50ms RFD, 100ms RFD, 250ms RFD, RFD max) 及40％1RM負荷之槓鈴推動平均速度及峰值速度檢測。結果：BT組與CT組訓練後自發性等長收縮力及槓鈴推動峰值及平均速度表現均達顯著增強效果 (p &lt; .05)。CT組自發性等長收縮力中的最大發力率增強效率顯著優於BT組 (p &lt; .05)。結論：融入速度監控策略的BT與CT均能有效提升一般健康男性大學生上肢爆發力與速度表現能力。相較於BT，CT在最大發力率的增強效率上取得較高的優勢，未來可進一步研究，跆拳道訓練增加CT或BT訓練來提升正拳攻擊得分成功率&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;&lt;p&gt;Purpose: The performance and scoring percentage of fist about Taekwondo games have been rising in recent years. The velocity and force are major factors of fist. The purpose of this study was to compare the training effects between Ballistic training (BT) and Complex training (CT, general resistance training combined with BT) in velocity and explosive performance. Methods: twenty-four health college males were recruited and pair divided into ballistic training group (BTG, n=12) and complex training group (CTG, n=12). All training groups have to complete 8-week resistance training program that included 3 training sessions per week. before and after the resistance training, the maximum voluntary isometric contraction was tested to calculated rate of force development of bench press (RFD 50ms, RFD 100ms, RFD 250ms, RFD max), bar propulsive velocity (mean velocity, peak velocity) were collected for statistical analysis. Result: Both BT and CT with velocity monitoring strategies can significantly improve explosive power and velocity performance of the upper limb in healthy collegiate males (p &lt; .05). The enhancement percentage of RFD max in CTG was significantly higher than BTG (p &lt; .05). Conclusion: BT and CT were effective training methods to improve explosive power and velocity performance. CT was more effective in improving RFD max than BT. Further research could be focused on the effects of CT or BT training on Taekwondo training to improve the success rate of fist.&lt;/p&gt; &lt;p&gt;&amp;nbsp;&lt;/p&gt;

The effect of resistance training on blood pressure, apelin, ANP, PON1, adiponectin, H2O2, and ET-1 in hypertensive men

Background and aims: Primary hypertension, an unexplained increase in blood pressure (BP), accounts for 90% of the cases of hypertension and remains a critical public health challenge. This study aimed to investigate the effects of 12-week resistance training (RT) on some vasodilators and vasoconstrictors in hypertensive men. Methods: This is a semi-experimental study. A total of 40 middle-aged men (45.3±3.2 years) with moderate hypertension (systolic BP [SBP] 140.5±0.3 and diastolic BP [DBP] 90.7±0.0 mm Hg) were randomly divided into the RT (n=20) and non-exercise control (n=20) groups. The 12-week dynamic RT program was performed at an intensity of 80% of one repetition maximum for 3 days per week (3 sets of 8 repetitions/3 days a week). Blood samples were taken from both groups at baseline and weeks 4, 8, and 12. Results: SBP and DBP decreased by -8.19±2.46 mm Hg (P=0.039) and -1.19±0.02 mm Hg (P=0.033) from baseline at week 12 in the RT group, respectively, compared to the control group (SBP; 8.22±2.49, P=0.04; DBP; -1.19±0.03, P=0.032). Adiponectin, apelin, atrial natriuretic peptide (ANP), and paraoxonase-1 (PON-1) serum levels increased from baseline at weeks 8 (P=0.01) and 12 (P=0.01), while endothelin-1 (ET-1) and H2 O2 decreased from baseline at weeks 8 (P=0.01) and 12 (P=0.01) in the RT in comparison to the control group. Conclusion: Overall, 12-week RT led to an increase in apelin, ANP, PON-1, and adiponectin. Increasing these markers reduces H2 O2 and ET-1, thus decreasing SBP and DBP in hypertensive men.