Volume Reduction: Which Dose is Sufficient to Retain Resistance Training Adaptations in Older Women?

2021 ◽  
Author(s):  
Melissa Antunes ◽  
Witalo Kassiano ◽  
Analiza M. Silva ◽  
Brad J. Schoenfeld ◽  
Alex S. Ribeiro ◽  
...  
Keyword(s):  
Resistance Training ◽  
Older Women ◽  
Muscular Strength ◽  
Volume Reduction ◽  
Whole Body ◽  
Training Phase ◽  
Conditioning Phase ◽  
Specific Training ◽  
Leg Extension ◽  
Reduction Strategies

AbstractWe compared the effects of different resistance training (RT) volume reduction strategies on muscular strength and lean soft-tissue (LST) in older women. Fifty-seven physically independent women (>60 years) performed a 20-week pre-conditioning phase of a standardized whole-body RT program (eight exercises, three sets, 8–12 repetitions, three sessions a week), and were then randomly assigned to one of the following conditions: reduced volume for a single set (RV1, n=20) or two sets (RV2, n=19), or maintained volume of three sets (MV, n=18) for 8 weeks (specific training phase). Muscular strength in the chest press, leg extension, and preacher curl exercises was determined by one-repetition maximum tests. A dual-energy X-ray absorptiometry device was used to estimate LST. An increase in muscular strength (16.3–32.1%) and LST (3.2–7.9%) was observed after the pre-conditioning phase. There was an increase in chest press for all groups (9.4–16.7%) after the specific training phase. In contrast, only MV increased significantly in the leg extension (4.4%). No between-group differences were revealed for LST in the specific training phase. Our results suggest that reduced RT volume from three to one set per exercise for 8 weeks seems sufficient to retain neuromuscular adaptations in older women.

Effects of Three Resistance Exercise Orders on Muscular Function and Body Composition in Older Women

2020 ◽  
Vol 41 (14) ◽  
pp. 1024-1031
Author(s):  
Márcia M. Dib ◽  
Crisieli M. Tomeleri ◽  
João Pedro Nunes ◽  
Paolo M. Cunha ◽  
Alex S. Ribeiro ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Resistance Exercise ◽  
Older Women ◽  
Test Performance ◽  
Muscular Strength ◽  
Whole Body ◽  
Functional Fitness ◽  
Resistance Training Program ◽  
Motor Tests

AbstractThe purpose of the present study was to compare the effects of three resistance exercise orders on muscular strength, body composition, and functional fitness in trained older women. Forty-five women (aged ≥60 years), after performing 12 weeks of a pre-conditioning resistance-training program were randomly assigned in one of the following groups that performed the exercises in the following orders: multi-joint to single-joint order (MJ-SJ, n=15), single-joint to multi-joint order (SJ-MJ, n=15), and alternating between upper and lower body order (ALT, n=15). Specific training intervention lasted 12 weeks (3x/week) and was composed of eight exercises performed in three sets of 15/10/5 repetitions, with increasing load through the sets. Muscular strength was estimated by one-repetition maximum tests; body composition was assessed by whole-body dual-energy x-ray absorptiometry, and functional fitness was analyzed with a sequence of four motor tests. All groups improved similarly in muscular strength (Cohen’s effect size: MJ-SJ=0.45; SJ-MJ=0.48; ALT=0.45), skeletal muscle mass (MJ-SJ=0.08; SJ-MJ=0.07; ALT=0.09), and functional test performance (MJ-SJ=0.38; SJ-MJ=0.20; ALT=0.31), but no change was observed for body fat (P>0.05). The results suggest that 12 weeks of resistance training induce positive changes in muscle morphofunctionality, regardless of the exercise order employed in trained older women.

Water-based resistance training program with isolated concentric action improves physical functional capacity and muscular strength in older women

2021 ◽  
Author(s):  
Ana Victoria Costa Freitas ◽  
Inês Amanda Streit ◽  
Josefina Bertoli ◽  
Kayth Andrade Nascimento ◽  
Maria Carolina Oliveira de Sá ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Older Women ◽  
Functional Capacity ◽  
Muscular Strength ◽  
Resistance Training Program ◽  
Water Based

scholarly journals Effects of Resistance Training with Different Pyramid Systems on Bioimpedance Vector Patterns, Body Composition, and Cellular Health in Older Women: A Randomized Controlled Trial

2020 ◽  
Vol 12 (16) ◽  
pp. 6658 ◽  
Author(s):  
Leandro dos Santos ◽  
Alex S. Ribeiro ◽  
Luís A. Gobbo ◽  
João Pedro Nunes ◽  
Paolo M. Cunha ◽  
...  
Keyword(s):  
Resistance Training ◽  
Older Women ◽  
Controlled Trial ◽  
Bioelectrical Impedance ◽  
Whole Body ◽  
Bioimpedance Spectroscopy ◽  
Randomized Controlled ◽  
Health Related ◽  
Impedance Vector ◽  
Effects Of Aging

Bioelectrical impedance vector analysis (BIVA) and phase angle (PhA) have been widely used to monitor changes in health-related parameters in older adults, while resistance training (RT) is one of the potential strategies to mitigate the adverse effects of aging. The purpose of this study was to compare the effects of the crescent pyramid RT system with two repetition zones on BIVA patterns and PhA. Fifty-five older women (≥60 years) were randomly assigned into three groups: control (CON, n = 18), narrow pyramid (NPR, n = 19), and wide pyramid (WPR, n = 18). The RT was performed for eight weeks, three times per week, in eight exercises for the whole body with three sets of 12/10/8 (NPR) or 15/10/5 repetitions (WPR). Bioimpedance spectroscopy (50 kHz frequency) was assessed. After the intervention period, both training groups showed significant changes in BIVA patterns compared to CON (p < 0.001); resistance decreased and reactance increased, which resulted in a BIVA-vector displacement over time (p < 0.001). Changes in PhA were greater for WPR (∆% = 10.6; effect size [ES] = 0.64) compared to NPR (∆% = 5.3; ES = 0.41) and CON (∆% = −6.4; ES = −0.40). The results suggest that the crescent pyramid RT system with both repetition zones (WPR and NPR) is effective for inducing improvements in BIVA patterns and PhA in older women, although WPR elicits greater increases in PhA than NPR.

Resistance Training Performed With Single and Multiple Sets Induces Similar Improvements in Muscular Strength, Muscle Mass, Muscle Quality, and IGF-1 in Older Women

2020 ◽  
Vol 34 (4) ◽  
pp. 1008-1016 ◽  
Author(s):  
Paolo M. Cunha ◽  
João Pedro Nunes ◽  
Crisieli M. Tomeleri ◽  
Matheus A. Nascimento ◽  
Brad J. Schoenfeld ◽  
...  
Keyword(s):  
Resistance Training ◽  
Older Women ◽  
Muscle Mass ◽  
Muscular Strength ◽  
Muscle Quality

scholarly journals Effects of Pyramid Resistance-Training System with Different Repetition Zones on Cardiovascular Risk Factors in Older Women: A Randomized Controlled Trial

2020 ◽  
Vol 17 (17) ◽  
pp. 6115
Author(s):  
Leandro dos Santos ◽  
Alex S. Ribeiro ◽  
João Pedro Nunes ◽  
Crisieli M. Tomeleri ◽  
Hellen C. G. Nabuco ◽  
...  
Keyword(s):  
Risk Factors ◽  
Cardiovascular Risk ◽  
Resistance Training ◽  
Cardiovascular Risk Factors ◽  
Older Women ◽  
Body Fat ◽  
Controlled Trial ◽  
Training System ◽  
Whole Body ◽  
Significant Group

This study analyzed the effects of the pyramidal resistance training (RT) system with two repetition zones on cardiovascular risk factors in older women (≥60 years old). Fifty-nine older women were randomly assigned in three groups: non-exercise control (CON, n = 19), narrow-pyramid system (NPR, n = 20), and wide-pyramid system (WPR, n = 20). Training was performed for eight weeks (eight exercises for the whole-body, 3x/week) in which NPR and WPR performed three sets of 12/10/8 and 15/10/5 repetitions, respectively. Regional body fat was estimated by dual-energy X-ray absorptiometry, and blood parameters related to glycemic, lipid, and inflammatory profiles were assessed. After the training period, although no difference was observed for the magnitude of the changes between NPR and WPR, significant group by time interactions indicated benefits with RT compared to CON for reducing body fat (mainly android body fat; −7%) and improving glucose, HDL-C, LDL-C and C-reactive protein (p < 0.05). Composite z-score of cardiovascular risk, created by the average of the intervention effects on the outcomes, indicate similar responses between NPR and WPR, differing from CON (p < 0.001). Results indicate that both the repetition zones of the pyramidal RT reduced similarly the cardiovascular risk in older women.

Comparison of 2 Weekly Frequencies of Resistance Training on Muscular Strength, Body Composition, and Metabolic Biomarkers in Resistance-Trained Older Women

2020 ◽  
Vol Publish Ahead of Print ◽  
Author(s):  
Matheus Amarante do Nascimento ◽  
João Pedro Nunes ◽  
Fábio L.C. Pina ◽  
Alex S. Ribeiro ◽  
Nelson H. Carneiro ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Older Women ◽  
Muscular Strength ◽  
Metabolic Biomarkers

scholarly journals Pilates versus resistance training on trunk strength and balance adaptations in older women: a randomized controlled trial

PeerJ ◽  
2019 ◽  
Vol 7 ◽  
pp. e7948 ◽  
Author(s):  
María Carrasco-Poyatos ◽  
Domingo J. Ramos-Campo ◽  
Jacobo A. Rubio-Arias
Keyword(s):  
Randomized Controlled Trial ◽  
Resistance Training ◽  
Older Women ◽  
Muscular Strength ◽  
Dynamic Balance ◽  
Controlled Trial ◽  
Isokinetic Strength ◽  
Isometric Extension ◽  
Core Strength ◽  
Randomized Controlled

Background The neuromuscular decline impact in the functional independence of older women is determining the necessity of implementing new strategies focused on core strength training and postural stability maintenance to promote healthy aging. Objectives To define whether Pilates or resistance training is better at improving (a) core isometric and isokinetic muscular strength, and (b) static and dynamic balance, in older women. Methods This was a cluster randomized controlled trial. Physically independent older women (60–80 years) from day centers were randomly allocated to Pilates, Muscular and Control Groups (PG, MG and CG) using a block randomization method. Only the research staff performing the assessment and statistical analysis were blinded. Exercise groups trained twice a week (1 h per session) for 18 weeks in a moderate-to-vigorous intensity. Core strength (primary outcome): trunk and hip isometric and hip isokinetic muscular strength (Biodex System III Pro Isokinetic Dynamometer), alongside one leg static balance (portable force platform Kistler 9286AA) and dynamic balance (timed up and go (TUG)) were assessed. Results A total of 60 participants were randomized (PG, n = 20; MG, n = 20; CG, n = 20) and 49 completed the trial (PG, n = 16; MG, n = 19; CG, n = 14). Regarding hip isometric extension strength, PG was statistically better than CG (P = 0.004). There were no differences between groups regarding isokinetic strength or balance. Intra-group comparisons showed significant improvements (P < 0.05) in the dynamic balance and trunk and hip isometric extension strength for PG and MG, whereas every hip isokinetic measurement was improved in MG. Exercise programs did not produce any adverse event. Conclusions The Pilates training program was more effective for improving isometric hip and trunk extension strength, while the Muscular training program generated greater benefits on trunk and hip isokinetic strength. Moreover, both training programs showed moderate effects for the TUG. Clinical Trial Registration The trial was registered at ClinicalTrials.gov (identifier: NCT02506491).

Effects of Different Weekly Sets-Equated Resistance Training Frequencies on Muscular Strength, Muscle Mass, and Body Fat in Older Women

2020 ◽  
Vol 34 (10) ◽  
pp. 2990-2995 ◽  
Author(s):  
Fábio L.C. Pina ◽  
João Pedro Nunes ◽  
Brad J. Schoenfeld ◽  
Matheus A. Nascimento ◽  
Aline M. Gerage ◽  
...  
Keyword(s):  
Resistance Training ◽  
Older Women ◽  
Muscle Mass ◽  
Body Fat ◽  
Muscular Strength

Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women

2018 ◽  
Vol 28 (5) ◽  
pp. 528-535 ◽  
Author(s):  
Paulo Sugihara Junior ◽  
Alex S. Ribeiro ◽  
Hellen C.G. Nabuco ◽  
Rodrigo R. Fernandes ◽  
Crisieli M. Tomeleri ◽  
...  
Keyword(s):  
Skeletal Muscle ◽  
Resistance Training ◽  
Older Women ◽  
Whey Protein ◽  
Muscle Mass ◽  
Muscular Strength ◽  
Skeletal Muscle Mass ◽  
Protein Supplementation ◽  
Muscle Quality ◽  
Total Strength

The purpose of this study was to investigate the effect of whey protein (WP) supplementation on muscular strength, hypertrophy, and muscular quality in older women preconditioned to resistance training (RT). In a randomized, double-blind, and placebo (PLA)-controlled design, 31 older women (67.4 ± 4.0 years, 62.0 ± 6.9 kg, 155.9 ± 5.7 cm, and 25.5 ± 2.4 kg/m2) received either 35 g of WP (n = 15) or 35 g of PLA (n = 16) over a 12-week study period while performing an RT program three times a week. Dietary intake, one-repetition maximum test, and skeletal muscle mass by dual-energy X-ray absorptiometry were assessed before and after the intervention period. Both groups showed significant (p < .05) improvements in skeletal muscle mass and total strength, and the WP group realized greater increases (p < .05) in these measures compared with PLA (skeletal muscle mass: WP = +4.8% vs. PLA = +2.3%; strength: WP = +8.7% vs. PLA = +4.9%). Muscular quality increased (p < .05) in both groups (WP = +2.9% vs. PLA = +1.5%) without statistical differences (p > .05) noted between conditions. We conclude that WP supplementation in combination with RT induces higher increases in both strength and hypertrophy in older women preconditioned to RT.

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