scholarly journals Short-Time β-Alanine Supplementation on the Acute Strength Performance after High-Intensity Intermittent Exercise in Recreationally Trained Men

Sports ◽  
2019 ◽  
Vol 7 (5) ◽  
pp. 108 ◽  
Author(s):  
Marcelo Conrado Freitas ◽  
Jason Cholewa ◽  
Valéria Panissa ◽  
Giovanni Quizzini ◽  
João Vitor de Oliveira ◽  
...  
Keyword(s):  
Resistance Training ◽  
Resistance Exercise ◽  
Training Program ◽  
High Intensity ◽  
Intermittent Exercise ◽  
Bioelectrical Impedance ◽  
Fat Free Mass ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Leg Press

(1) Background: We investigated the effects of 28 days of beta-alanine (β-alanine) supplementation on the acute interference effect of high-intensity intermittent exercise (HIIE) on lower-body resistance exercise performance, body composition, and strength when combined with a resistance training program. (2) Methods: Twenty-two males were randomized into: β-alanine supplementation (6.4 g/day) or placebo (6.4 g/day maltodextrin) during 28 days. Total body water, intracellular and extracellular water, fat-free mass (FFM), and fat mass were assessed using bioelectrical impedance. Participants performed 5000-m HIIE (1:1 effort and rest ratio) followed by resistance exercise (four sets of 80% at 45° leg press until muscular failure) at baseline and after 28 days. The resistance training program consisted of three sets of 10 to 12 RM with 90 s of rest, four days per week. (3) Results: For the post-HIIE leg press volume, higher values were observed post-training than pre-training, but no group x time interaction was observed. There was a non-significant trend for an interaction in the FFM change (β-alanine = 2.8% versus placebo = 1.0%, p = 0.072). (4) Conclusion: Twenty-eight days of β-alanine supplementation did not prevent acute strength loss during resistance exercise after high-intensity interval exercise, nor increase strength or hypertrophic adaptations associated with resistance training.

scholarly journals Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males

2020 ◽  
Vol 17 (1) ◽  
Author(s):  
Jessica M. Moon ◽  
Kayla M. Ratliff ◽  
Julia C. Blumkaitis ◽  
Patrick S. Harty ◽  
Hannah A. Zabriskie ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Training Program ◽  
Whey Protein ◽  
Lean Mass ◽  
Performance Outcomes ◽  
Fat Free Mass ◽  
Protein Concentrate ◽  
Resistance Training Program ◽  
And Performance

Abstract Background Large (48-g), isonitrogenous doses of rice and whey protein have previously been shown to stimulate similar adaptations to resistance training, but the impact of consuming smaller doses has yet to be compared. We evaluated the ability of 24-g doses of rice or whey protein concentrate to augment adaptations following 8 weeks of resistance training. Methods Healthy resistance-trained males (n = 24, 32.8 ± 6.7 years, 179.3 ± 8.5 cm, 87.4 ± 8.5 kg, 27.2 ± 1.9 kg/m2, 27.8 ± 6.0% fat) were randomly assigned and matched according to fat-free mass to consume 24-g doses of rice (n = 12, Growing Naturals, LLC) or whey (n = 12, NutraBio Labs, Inc.) protein concentrate for 8 weeks while completing a standardized resistance training program. Body composition (DXA), muscular strength (one-repetition maximum [1RM]) and endurance (repetitions to fatigue [RTF] at 80% 1RM) using bench press (BP) and leg press (LP) exercises along with anaerobic capacity (Wingate) were assessed before and after the intervention. Subjects were asked to maintain regular dietary habits and record dietary intake every 2 weeks. Outcomes were assessed using 2 × 2 mixed (group x time) factorial ANOVA with repeated measures on time and independent samples t-tests using the change scores from baseline. A p-value of 0.05 and 95% confidence intervals on the changes between groups were used to determine outcomes. Results No baseline differences (p > 0.05) were found for key body composition and performance outcomes. No changes (p > 0.05) in dietary status occurred within or between groups (34 ± 4 kcal/kg/day, 3.7 ± 0.77 g/kg/day, 1.31 ± 0.28 g/kg/day, 1.87 ± 0.23 g/kg/day) throughout the study for daily relative energy (34 ± 4 kcals/kg/day), carbohydrate (3.7 ± 0.77 g/kg/day), fat (1.31 ± 0.28 g/kg/day), and protein (1.87 ± 0.23 g/kg/day) intake. Significant main effects for time were revealed for body mass (p = 0.02), total body water (p = 0.01), lean mass (p = 0.008), fat-free mass (p = 0.007), BP 1RM (p = 0.02), BP volume (p = 0.04), and LP 1RM (p = 0.01). Changes between groups were similar for body mass (− 0.88, 2.03 kg, p = 0.42), fat-free mass (− 0.68, 1.99 kg, p = 0.32), lean mass (− 0.73, 1.91 kg, p = 0.37), fat mass (− 0.48, 1.02 kg, p = 0.46), and % fat (− 0.63, 0.71%, p = 0.90). No significant between group differences were seen for BP 1RM (− 13.8, 7.1 kg, p = 0.51), LP 1RM (− 38.8, 49.6 kg, p = 0.80), BP RTF (− 2.02, 0.35 reps, p = 0.16), LP RTF (− 1.7, 3.3 reps, p = 0.50), and Wingate peak power (− 72.5, 53.4 watts, p = 0.76) following the eight-week supplementation period. Conclusions Eight weeks of daily isonitrogenous 24-g doses of rice or whey protein in combination with an eight-week resistance training program led to similar changes in body composition and performance outcomes. Retroactively registered on as NCT04411173.

The Effects of a 20-Week Exercise Training Program on Resting Metabolic Rate in Previously Sedentary, Moderately Obese Women

2001 ◽  
Vol 11 (1) ◽  
pp. 15-31 ◽  
Author(s):  
Heidi K. Byrne ◽  
Jack H. Wilmore
Keyword(s):  
Resistance Training ◽  
Exercise Training ◽  
Metabolic Rate ◽  
Training Program ◽  
Body Fat ◽  
Aerobic Capacity ◽  
Resting Metabolic Rate ◽  
Fat Free Mass ◽  
Obese Women ◽  
Resistance Training Program

The present study was designed to investigate the effects of exercise training on resting metabolic rate (RMR) in moderately obese women. It was hypothesized that exercise training would increase resting metabolic rate. Nineteen previously sedentary, moderately obese women (age = 38.0 ± 0.9 years, percent body fat = 37.5 ± 0.8) trained for 20 weeks using either resistance training (RT) or a combination of resistance training arid walking (RT/W). The high intensity resistance training program was designed to increase strength and fat-free mass and the walking program to increase aerobic capacity. There was also a non-exercising control group (C) of 9 subjects in this study. Fat-free mass was significantly increased in both the RT (+1.90 kg) and RT/W (+1.90 kg) groups as a result of the training program. No group showed significant changes in fat mass or relative body fat from pre- to post-training. Aerobic capacity was slightly, though significantly, increased in the RT/W group only. The RT group showed a significant increase (+44 kcal · day−1), while the RT/W group showed a significant decrease (-53 kcal · day−1) in resting metabolic rate post-training. RT can potentiate an increase in RMR through an increase in fat-free mass, and the decrease in RMR in the RT/W group may have been a result of heat acclimation from the walk training.

scholarly journals Personalized Moderate-Intensity Exercise Training Combined with High-Intensity Interval Training Enhances Training Responsiveness

2019 ◽  
Vol 16 (12) ◽  
pp. 2088 ◽  
Author(s):  
Bryant R. Byrd ◽  
Jamie Keith ◽  
Shawn M. Keeling ◽  
Ryan M. Weatherwax ◽  
Paul B. Nolan ◽  
...  
Keyword(s):  
Resistance Training ◽  
Exercise Training ◽  
Training Program ◽  
High Intensity ◽  
Interval Training ◽  
Moderate Intensity ◽  
Z Score ◽  
High Intensity Interval Training ◽  
Resistance Training Program ◽  
High Intensity Interval

This study sought to determine if personalized moderate-intensity continuous exercise training (MICT) combined with high-intensity interval training (HIIT) was more effective at improving comprehensive training responsiveness than MICT alone. Apparently healthy, but physically inactive men and women (n = 54) were randomized to a non-exercise control group or one of two 13-week exercise training groups: (1) a personalized MICT + HIIT aerobic and resistance training program based on the American Council on Exercise guidelines, or (2) a standardized MICT aerobic and resistance training program designed according to current American College of Sports Medicine guidelines. Mean changes in maximal oxygen uptake (VO2max) and Metabolic (MetS) z-score in the personalized MICT + HIIT group were more favorable (p < 0.05) when compared to both the standardized MICT and control groups. Additionally, on the individual level, there were positive improvements in VO2max (Δ > 4.9%) and MetS z-score (Δ ≤ −0.48) in 100% (16/16) of participants in the personalized MICT + HIIT group. In the present study, a personalized exercise prescription combining MICT + HIIT in conjunction with resistance training elicited greater improvements in VO2max, MetS z-score reductions, and diminished inter-individual variation in VO2max and cardiometabolic training responses when compared to standardized MICT.

The Effect of Recovery Time on Strength Performance Following a High-Intensity Bench Press Workout in Males and Females

2010 ◽  
Vol 5 (2) ◽  
pp. 184-196 ◽  
Author(s):  
Lawrence W. Judge ◽  
Jeanmarie R. Burke
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Recovery Time ◽  
Bench Press ◽  
Recovery Period ◽  
Strength Development ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Repetition Maximum ◽  
Recovery Times

Purpose:To determine the effects of training sessions, involving high-resistance, low-repetition bench press exercise, on strength recovery patterns, as a function of gender and training background.Methods:The subjects were 12 athletes (6 males and 6 females) and age-matched college students of both genders (4 males and 4 females). The subjects completed a 3-wk resistance training program involving a bench press exercise, 3 d/wk, to become familiar with the testing procedure. After the completion of the resistance training program, the subjects, on three consecutive weeks, participated in two testing sessions per week, baseline session and recovery session. During the testing sessions, subjects performed fve sets of the bench press exercise at 50% to 100% of perceived fve repetition maximum (5-RM). Following the weekly baseline sessions, subjects rested during a 4-, 24-, or 48-h recovery period. Strength measurements were estimates of one repetition maximum (1-RM), using equivalent percentages for the number of repetitions completed by the subject at the perceived 5-RM effort of the bench press exercise.Results:The full-factorial ANOVA model revealed a Gender by Recovery Period by Testing Session interaction effect, F(2, 32) = 10.65; P < .05. Among male subjects, decreases in estimated 1-RM were detected at the 4- and 24-h recovery times. There were no differences in muscle strength among the female subjects, regardless of recovery time.Conclusions:For bench press exercises, using different recovery times of 48 h for males and 4 h for females may optimize strength development as a function of gender.

Maintenance of Strength Gains While Performing Endurance Training in Oarswomen

1993 ◽  
Vol 18 (1) ◽  
pp. 104-115 ◽  
Author(s):  
G. J. Bell ◽  
D. G. Syrotuik ◽  
K. Attwood ◽  
H. A. Quinney
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Endurance Training ◽  
Endurance Performance ◽  
Lower Body ◽  
Resistance Training Program ◽  
Leg Press ◽  
Ventilation Threshold ◽  
Group 2 ◽  
Group 1

This study investigated the retention of strength gained after resistance training, while performing aerobic endurance training. Following a 10-week resistance training program (three times a week) that included maintenance aerobic endurance training (twice a week), 18 varsity oarswomen were matched on strength and randomly assigned to two groups: Group 1 performed maintenance resistance training once a week and Group 2 performed resistance training twice a week. Both groups performed endurance training four times a week during the 6-week maintenance resistance training program. There was a significant increase in strength (multiple-RM test) for three upper and three lower body exercises after the initial 10-week resistance training program. A further significant increase in two exercises (inclined leg press and knee flexion) were observed after 6 weeks of maintenance resistance training and endurance training in both groups. No further significant increases were observed in the four other exercises during maintenance strength training. These latter findings occurred at the same time that VO2max and ventilation threshold increased. These results suggest that strength gains can be maintained with resistance training once or twice a week while focusing on improving aerobic endurance performance without compromising the latter. Key words: repetition maximum, ventilation threshold, endurance performance

scholarly journals The effects of a 12-week resistance training program on muscle strength of elderly women

2002 ◽  
Vol 16 (2) ◽  
pp. 220 ◽  
Author(s):  
Ericka Sant’Ana Federici Trancoso ◽  
Paulo de Tarso Veras Farinatti
Keyword(s):  
Resistance Training ◽  
Muscle Strength ◽  
Training Program ◽  
Elderly Women ◽  
Resistance Training Program ◽  
Leg Press

O treinamento da força (TF) tem se revelado eficaz em idosos frágeis. Contudo, dúvidas persistem sobre a resposta ao treinamento em idosos com nível de independência funcional elevado. O objetivo do estudo foi observar os efeitos de 12 semanas de TF sobre a força muscular em mulheres idosas funcionalmente autônomas, mas sem experiência prévia com este tipo de treinamento. Trinta e cinco mulheres com 62 a 77 anos de idade passaram por anamnese e teste de esforço com ECG. Uma voluntária foi excluída por utilizar marcapasso, outras duas exibiram sinais de isquemia, seis não compareceram ao teste de esforço e sete abandonaram o TF por razões .diversas. A casuística contou com 19 indivíduos (idade = 69 ± 5 anos). Foram realizadas, duas vezes por semana durante 12 semanas, duas séries de 10 repetições máximas (RM) em exercícios para membros inferiores (“leg-press”) e superiores (supino reto). As médias semanais do volume de treinamento foram comparadas através de ANOVA para medidas repetidas (p < 0,05). Os resultados indicaram tendência à melhoria da força durante o período observado, nos dois exercícios, da ordem de 58% para o “leg-press” e 61% para o supino. O ganho de força evoluiu rapidamente nas primeiras quatro semanas, tendendo a estabilizar-se nas semanas finais. Conclui-se que o TF pode apresentar resultados positivos em idosas com bom nível de independência funcional. A possibilidade destes ganhos ocorrerem em treinamentos de prazo mais longo, todavia, revela-se duvidosa

Influence of a High-Intensity Resistance Training Program on Muscular Strength in Coronary Patients

2007 ◽  
Vol 39 (Supplement) ◽  
pp. S283
Author(s):  
Jeff Goyette ◽  
Tom Spring ◽  
Amanda Conklin ◽  
Robbie Roesch ◽  
Gabe Rahhal ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
High Intensity ◽  
Muscular Strength ◽  
Resistance Training Program ◽  
Coronary Patients

The Effects Of A High-volume And High-intensity Resistance Training Program On Arterial Stiffness

2018 ◽  
Vol 50 (5S) ◽  
pp. 368
Author(s):  
Tim Werner ◽  
Thomas K. Pellinger ◽  
Nabil E. Boutagy ◽  
Demetri Rosette ◽  
Austin T. Ortlip ◽  
...  
Keyword(s):  
Resistance Training ◽  
Arterial Stiffness ◽  
Training Program ◽  
High Intensity ◽  
High Volume ◽  
Resistance Training Program
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