Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations

2021 ◽  
Author(s):  
Jackson J. Fyfe ◽  
D. Lee Hamilton ◽  
Robin M. Daly
Keyword(s):  
Resistance Training ◽  
Muscle Mass ◽  
Narrative Review ◽  
Current Evidence ◽  
Minimal Dose ◽  
And Function

scholarly journals A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults

2022 ◽  
Vol 19 (2) ◽  
pp. 874
Author(s):  
Filipe Rodrigues ◽  
Christophe Domingos ◽  
Diogo Monteiro ◽  
Pedro Morouço
Keyword(s):  
Resistance Training ◽  
Muscle Strength ◽  
Physical Exercise ◽  
Muscle Mass ◽  
Well Being ◽  
The Elderly ◽  
Community Dwelling ◽  
Narrative Review ◽  
Current Evidence ◽  
Resistance Training Program

As aging continues to grow in our society, sarcopenia and associated fall risk is considered a public health problem since falling is the third cause of chronic disability. Falls are negatively related to functionality and independence and positively associated with morbidity and mortality. The cost of treatment of secondary injuries related to falls is high. For example, one in ten fall incidents leads to bone fractures and several other comorbidities. As demonstrated by several experimental studies, adopting a more active lifestyle is critical for reducing the number of fall episodes and their consequences. Therefore, it is essential to debate the proven physical exercise methods to reduce falls and fall-related effects. Since muscle mass, muscle strength, bone density, and cartilage function may play significant roles in daily activities, resistance training may positively and significantly affect the elderly. This narrative review aimed to examine current evidence on existing resistance training using resistance machines and bodyweight or low-cost equipment for the elderly and how they are related to falls and fall-related consequences. We provide theoretical links between aging, sarcopenia, and falls linking to resistance training and offer practical suggestions to exercise professionals seeking to promote regular physical exercise to promote quality of life in this population. Exercise programs focusing on strength may significantly influence muscle mass and muscle strength, minimizing functional decline and risk of falling. Resistance training programs should be customized to each elderly according to age, sex, and other fundamental and individual aspects. This narrative review provides evidence to support recommendations for practical resistance training in the elderly related to intensity and volume. A properly designed resistance training program with adequate instructions and technique is safe for the elderly. It should include an individualized approach based on existing equipment (i.e., body weight, resistance machines). Existing literature shows that exercise performance towards 2–3 sets of 1–2 exercises per major muscle group, performing 5–8 repetitions or achieving intensities of 50–80% of 1RM, 2–3 times per week should be recommended, followed by training principles such as periodization and progression. Bearing this in mind, health and exercise professionals should combine efforts focusing on efficient strategies to reduce falls among the elderly and promote higher experiences of well-being at advanced stages in life.

scholarly journals Potential Benefits of a Minimal Dose Eccentric Resistance Training Paradigm to Combat Sarcopenia and Age-Related Muscle and Physical Function Deficits in Older Adults

2021 ◽  
Vol 12 ◽  
Author(s):  
Sara A. Harper ◽  
Brennan J. Thompson
Keyword(s):  
Older Adults ◽  
Resistance Training ◽  
Functional Performance ◽  
Functional Decline ◽  
Therapeutic Interventions ◽  
Training Paradigm ◽  
Exercise Participation ◽  
Minimal Dose ◽  
Age Related ◽  
And Function

The ability of older adults to perform activities of daily living is often limited by the ability to generate high mechanical outputs. Therefore, assessing and developing maximal neuromuscular capacity is essential for determining age-related risk for functional decline as well as the effectiveness of therapeutic interventions. Interventions designed to enhance neuromuscular capacities underpinning maximal mechanical outputs could positively impact functional performance in daily life. Unfortunately, < 10% of older adults meet the current resistance training guidelines. It has recently been proposed that a more “minimal dose” RT model may help engage a greater proportion of older adults, so that they may realize the benefits of RT. Eccentric exercise offers some promising qualities for such an approach due to its efficiency in overloading contractions that can induce substantial neuromuscular adaptations. When used in a minimal dose RT paradigm, eccentric-based RT may be a particularly promising approach for older adults that can efficiently improve muscle mass, strength, and functional performance. One approach that may lead to improved neuromuscular function capacities and overall health is through heightened exercise tolerance which would favor greater exercise participation in older adult populations. Therefore, our perspective article will discuss the implications of using a minimal dose, submaximal (i.e., low intensity) multi-joint eccentric resistance training paradigm as a potentially effective, and yet currently underutilized, means to efficiently improve neuromuscular capacities and function for older adults.

scholarly journals Sarcopenia in Cancer Patients

2019 ◽  
Vol 13 (3) ◽  
pp. 96 ◽  
Author(s):  
Andree Kurniawan
Keyword(s):  
Physical Activity ◽  
Risk Factors ◽  
Cancer Patients ◽  
Muscle Mass ◽  
Current Evidence ◽  
Clinical Settings ◽  
Before And After ◽  
Impact Risk ◽  
Negative Impacts ◽  
And Function

Introduction: Sarcopenia in cancer patients, especially in advanced stage, recently known as an emerging problem. Firstly, sarcopenia is found in elderly patients. The diagnosis of sarcopenia needs evaluation of muscle composition and function and physical activity. Sarcopenia will give negative impacts such as increased mortality, chemo-toxicity, and decreased quality of life. Here, we review the current evidence describing the definition, impact, risk factors, mechanisms, diagnosis and treatment of sarcopenia in cancer patients.Method: We identified 48 studies and/or review articles evaluating sarcopenia in cancer patients by searching PubMed and EMBASE databases. Results: Sarcopenia is reported across all stages and types of cancers. There is a new definition of sarcopenia that is reported in 2019 paper. The risk factors or causes of sarcopenia in cancer are complex depending on the clinical settings of each patient. SARC-F questionnaire can be used to screen cancer patients in clinical settings. The diagnostic evaluation and cut-off measurement of sarcopenia especially in cancer varied across studies. The loss of muscle mass that happens during chemotherapy will make a poor prognosis. Sarcopenia can worsen chemotherapy toxicity. Combination exercise with adequate dietary supplementation, adequate energy, and protein are important in the management of sarcopenia in cancer patients.Conclusions: Patients with cancer belong to a population at risk of developing sarcopenia before and after chemotherapy. Sarcopenia diagnosis needs the evaluation of muscle mass and muscle strength or physical performance. Physical activity exercise is the best strategy to reduce sarcopenia in cancer patients.

scholarly journals Resistance training and sarcopenia

2016 ◽  
Vol 84 (1-2) ◽  
Author(s):  
Francesco Giallauria ◽  
Antonio Cittadini ◽  
Neil Andrew Smart ◽  
Carlo Vigorito
Keyword(s):  
Resistance Training ◽  
Muscle Mass ◽  
Treatment Options ◽  
Muscle Growth ◽  
Post Translational Modification ◽  
Age Related ◽  
Central Nervous Systems ◽  
New Treatment ◽  
And Function ◽  
Hormonal Milieu

<p>Aging is inexorably accompanied by a progressive decline of muscle mass, quality and strength. The resulting condition has been termed sarcopenia. Age-related sarcopenia can be accelerated by a variety of factors including changes in the hormonal milieu, inactivity, poor nutrition, chronic illness, and loss of integrity and function in the peripheral and central nervous systems. The downstream mechanisms by which these risk factors cause sarcopenia are not completely understood. Exercise training (particularly resistance training) has long been identified as the most promising method for increasing muscle mass and strength among older people. New interventions aimed at preventing muscle atrophy, promoting muscle growth and ultimately, maintaining muscle functions during aging are discussed. Understanding how age affects muscle-related gene expression, protein recycling and resynthesis, post-translational modification and turnover will be crucial to identify new treatment options. </p><p><strong>Riassunto</strong></p><p>L’invecchiamento è inesorabilmente accompagnato da un progressivo declino della massa, della qualità e della forza muscolare. La conseguente condizione viene definita sarcopenia. La sarcopenia correlata all’invecchiamento può essere accelerata da una serie di fattori tra cui le modifiche degli equilibri ormonali, la sedentarietà, la scarsa nutrizione, le patologie croniche, e la perdita di integrità e funzione del sistema nervoso centrale e periferico. I meccanismi attraverso i quali questi fattori causano sarcopenia sono ancora non completamente chiari. L’esercizio fisico (in particolare il training di resistenza) è da tempo identificato come una delle più promettenti stratefie per aumentare la massa muscolare e la forza negli anziani. Interventi mirati a prevenire la atrofia muscolare, a promuovere la crescita muscolare e, in ultima analisi, preservare le funzioni muscolari durante l’invecchiamento verranno discussi. Comprendere come l’invecchiamento interferisce con l’espressione genica ai livello muscolare, con i sistemi di riciclo e resintesi proteica, con le modifiche post-traslatzionali e il turnover, sarà cruciale per identificare e implementare nuove strategie terapeutiche.</p>

scholarly journals Prevention and Treatment of Sarcopenic Obesity in Women

Nutrients ◽  
2019 ◽  
Vol 11 (6) ◽  
pp. 1302 ◽  
Author(s):  
Maria L. Petroni ◽  
Maria T. Caletti ◽  
Riccardo Dalle Grave ◽  
Alberto Bazzocchi ◽  
Maria P. Aparisi Gómez ◽  
...  
Keyword(s):  
Body Weight ◽  
Older Women ◽  
Muscle Mass ◽  
Intervention Studies ◽  
Sarcopenic Obesity ◽  
Favorable Effect ◽  
Current Evidence ◽  
Weight Protein ◽  
And Function ◽  
Worse Prognosis

Sarcopenic obesity (SO) is referred to as the combination of obesity with low skeletal muscle mass and function. However, its definition and diagnosis is debated. SO represents a sizable risk factor for the development of disability, possibly with a worse prognosis in women. The present narrative review summarizes the current evidence on pharmacological, nutrition and exercise strategies on the prevention and/or treatment of SO in middle-aged and older-aged women. A literature search was carried out in Medline and Google Scholar between 29th January and 14th March 2019. Only controlled intervention studies on mid-age and older women whose focus was on the prevention and/or treatment of sarcopenia associated with obesity were included. Resistance training (RT) appears effective in the prevention of all components of SO in women, resulting in significant improvements in muscular mass, strength, and functional capacity plus loss of fat mass, especially when coupled with hypocaloric diets containing at least 0.8 g/kg body weight protein. Correction of vitamin D deficit has a favorable effect on muscle mass. Treatment of SO already established is yet unsatisfactory, although intense and prolonged RT, diets with higher (1.2 g/kg body weight) protein content, and soy isoflavones all look promising. However, further confirmatory research and trials combining different approaches are required.

Nutrient-dense protein as a primary dietary strategy in healthy ageing: please sir, may we have more?

2020 ◽  
pp. 1-14
Author(s):  
E. A. Nunes ◽  
B. S. Currier ◽  
C. Lim ◽  
S. M. Phillips
Keyword(s):  
Skeletal Muscle ◽  
Muscle Mass ◽  
Dietary Protein ◽  
Muscle Function ◽  
Protein Quality ◽  
Dietary Quality ◽  
Current Evidence ◽  
Protein Ingestion ◽  
Muscle Mass Loss ◽  
And Function

A progressive decrement in muscle mass and muscle function, sarcopoenia, accompanies ageing. The loss of skeletal muscle mass and function is the main feature of sarcopoenia. Preventing the loss of muscle mass is relevant since sarcopoenia can have a significant impact on mobility and the quality of life of older people. Dietary protein and physical activity have an essential role in slowing muscle mass loss and helping to maintain muscle function. However, the current recommendations for daily protein ingestion for older persons appear to be too low and are in need of adjustment. In this review, we discuss the skeletal muscle response to protein ingestion, and review the data examining current dietary protein recommendations in the older subjects. Furthermore, we review the concept of protein quality and the important role that nutrient-dense protein (NDP) sources play in meeting overall nutrient requirements and improving dietary quality. Overall, the current evidence endorses an increase in the daily ingestion of protein with emphasis on the ingestion of NDP choices by older adults.

scholarly journals Effects of Combining a Ketogenic Diet with Resistance Training on Body Composition, Strength, and Mechanical Power in Trained Individuals: A Narrative Review

Nutrients ◽  
2021 ◽  
Vol 13 (9) ◽  
pp. 3083
Author(s):  
Pedro L. Valenzuela ◽  
Adrián Castillo-García ◽  
Alejandro Lucia ◽  
Fernando Naclerio
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Muscle Mass ◽  
Muscle Performance ◽  
Energy Deficit ◽  
Current Evidence ◽  
Total Body Mass ◽  
Ketogenic Diets ◽  
Total Body

Ketogenic diets (KD) have gained popularity in recent years among strength-trained individuals. The present review summarizes current evidence—with a particular focus on randomized controlled trials—on the effects of KD on body composition and muscle performance (strength and power output) in strength-trained individuals. Although long-term studies (>12 weeks) are lacking, growing evidence supports the effectiveness of an ad libitum and energy-balanced KD for reducing total body and fat mass, at least in the short term. However, no or negligible benefits on body composition have been observed when comparing hypocaloric KD with conventional diets resulting in the same energy deficit. Moreover, some studies suggest that KD might impair resistance training-induced muscle hypertrophy, sometimes with concomitant decrements in muscle performance, at least when expressed in absolute units and not relative to total body mass (e.g., one-repetition maximum). KD might therefore be a beneficial strategy for promoting fat loss, although it might not be a recommendable option to gain muscle mass and strength/power. More research is needed on the adoption of strategies for avoiding the potentially detrimental effect of KD on muscle mass and strength/power (e.g., increasing protein intake, reintroduction of carbohydrates before competition). In summary, evidence is as yet scarce to support a major beneficial effect of KD on body composition or performance in strength-trained individuals. Furthermore, the long-term effectiveness and safety of this type of diet remains to be determined.

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