Alex S. Ribeiro

Resistance training improves inflammatory level, lipid and glycemic profiles in obese older women: A randomized controlled trial

The main purpose of the present study was to investigate the effect of resistance training on inflammatory levels, lipid and glycemic profile in obese older women. Thirty-eight obese older women (68.2±4.2years, and 41.0±6.2% of body fat) were randomly assigned to one of two groups: A training group (TG, n=19) that performed 8weeks of RT; or a control group (CG, n=19) that did not perform any type of exercise. The RT program consisted of 8 whole-body exercises for 3 sets of 10-15 repetition maximum (RM) carried out 3 times a week. Anthropometric, body composition (DXA), muscular strength (1RM), and blood sample measurements were performed pre- and post-training. After the intervention period, the TG demonstrated significantly (P<0.05) lower values than CG for interleukin-6 (TG=3.3±1.2pg/mL vs. CG=3.8±1.4pg/mL), tumor necrosis factor alpha (TG=3.1±1.5pg/mL vs. CG=3.5±1.8pg/mL), C-reactive protein (TG=1.8±1.4mg/L vs. CG=3.2±1.8mg/L), low-density lipoprotein (TG=85.1±11.0mg/dL vs. CG=148.7±0.1mg/dL), glucose (TG=90.8±11.1mg/dL vs. CG=97.9±6.9mg/dL), trunk fat (TG=12.7±3.5kg vs. CG=14.1±4.3kg), and total body fat (TG=37.5±5.7% vs. CG=43.1±5.6%). Furthermore, TG presented significantly (P<0.05) higher values for high-density lipoprotein (TG=58.3±15.4mg/dL vs. CG=55.2±11.8mg/dL). These results suggest that 8weeks of RT promote improvements on inflammatory levels, and the lipid and glycemic profile in obese older women. These findings further support the important role of RT in healthy aging.

Validade dos métodos para avaliação da gordura corporal em crianças e adolescentes por meio de modelos multicompartimentais: uma revisão sistemática

OBJECTIVE To analyze the validity of methods to assess body fat in children and adolescents using a systematic review. METHODS The search was conducted by two independent researchers using the MEDLINE, BioMed Central, SciELO and LILACS electronic databases. For inclusion, the articles should be written in English or Portuguese, and must have used multi-compartment models as the criterion measure of the model, with body fat measurement of whole body in non-athlete children and adolescents. RESULTS A preliminary search resulted in 832 studies. After all selection steps were performed, 12 articles were included. The selected studies were published between 1997 and 2010, whose samples consisted of children and adolescents with levels of relative body fat ranging from 20.7% to 41.4%. The methods used were: dual energy X-ray absorptiometry (58.3%), isotope dilution (41.6%), skinfold thickness (33.3%), hydrostatic weighing (25%), bioelectrical impedance analysis (25%), air displacement plethysmography (16.6%), and total body electrical conductivity (8.3%). CONCLUSIONS Based on the analysis of the studies, isotope dilution and air displacement plethysmography methods were the most reliable, despite the limited number of studies. As for clinical use or for population-based studies, the equation of Slaughter et al. (1998), which uses the triceps and subscapular skinfolds thickness, showed the best results for assessment of body fat in this population.

Effects of different resistance training frequencies on flexibility in older women

Objective The main purpose of the investigation reported here was to analyze the effect of resistance training (RT) performed at different weekly frequencies on flexibility in older women. Participants and methods Fifty-three older women (≥60 years old) were randomly assigned to perform RT either two (n=28; group “G2x”), or three (n=25; group “G3x”) times per week. The RT program comprised eight exercises in which the participants performed one set of 10–15 repetitions maximum for a period of 12 weeks. Anthropometric, body-composition, and flexibility measurements were made at baseline and post-study. The flexibility measurements were obtained by a fleximeter. Results A significant group-by-time interaction (P<0.01) was observed for frontal hip flexion, in which G3x showed a higher increase than G2x (+12.8% and +3.0%, respectively). Both groups increased flexibility in cervical extension (G2x=+19.1%, G3x=+20.0%), right hip flexion (G2x=+14.6%, G3x=+15.9%), and left hip flexion (G2x=+25.7%, G3x=+19.2%), with no statistical difference between groups. No statistically significant differences were noted for the increase in skeletal muscle mass between training three versus two times a week (+7.4% vs +4.4%, respectively). Conclusion Twelve weeks of RT improves the flexibility of different joint movements in older women, and the higher frequency induces greater increases for frontal hip flexion.

Resistance training in older women: Comparison of single vs. multiple sets on muscle strength and body composition

BACKGROUND: Studies are conflicting as to whether single-set resistance training (RT) are as effective as multi-set protocols with respect to promoting muscular adaptations. Several meta-analyses have shown that a clear dose-response relationship exists between RT volume and muscular adaptations. However, a majority of studies were not specific to older individuals, particularly women. OBJECTIVE: To determine changes in strength and body composition in elderly women following 1 vs. 3 sets of RT. METHODS: Thirty older women participated in a 12-week supervised total body RT program. Participants were randomly assigned to perform either 1 set (G1S) or 3 sets (G3S) per session. All other RT variables were held constant. Body composition was assessed by dual X-ray absorptiometry, muscle strength was evaluated by 1RM in chest press and knee extension. RESULTS: Increases in strength were significantly (p 0.05) differences were noted in body composition components between groups. CONCLUSIONS: Findings indicate that multiple set protocols are required to optimize strength gains in older women. Changes in body composition appear to be similar irrespective of training volume during the initial stages of RT.

Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: A randomized crossover study.

The purpose of this study was to compare the effect of RT performed in a pyramid (PR) and traditional (TD) straight set training system on muscle quality and metabolic biomarkers in older women. Twenty-five physically independent older women (67.6±5.1years, 65.9±11.1kg, 154.7±5.8cm) performed a RT program in TD and PR training systems in a balanced crossover design. Measurements of muscle quality, serum levels of C-reactive protein (CRP), glucose (GLU), total cholesterol, high-density lipoprotein (HDL-C), low-density lipoprotein (LDL-C), and triglycerides (TG) were obtained at different moments. The TD program consisted of 3 sets of 8-12 repetitions maximum (RM) with a constant weight for the 3 sets, whereas the PR training consisted of 3 sets of 12/10/8 RM with incremental weight for each set. The training was performed in 2 phases of 8weeks each, with a 12-week washout period between phases. Significant (P<0.05) improvements were observed in both groups for muscle quality (TD=+8.6% vs. PR=+6.8%), GLU (TD=-4.5% vs. PR=-1.9%), TG (TD=-18.0% vs. PR=-11.7%), HDL-C (TD=+10.6 vs. PR=+7.8%), LDL-C (TD=-23.3% vs. PR=-21.0%), and CRP (TD=-19.4% vs. PR=-14.3%) with no differences between training systems. These results suggest that RT improves muscle quality and metabolic biomarkers of older women independently of the training system.

The improvement in walking speed induced by resistance training is associated with increased muscular strength but not skeletal muscle mass in older women

Abstract Objective: The purpose of the present study was to analyze whether improvements in fast walking speed induced by resistance training (RT) are associated with changes in body composition, muscle quality, and muscular strength in older women. Methods: Twenty-three healthy older women (69.6 ± 6.4 years, 64.95 ± 12.9 kg, 1.55 ± 0.07 m, 27.06 ± 4.6 kg/m²) performed a RT program for 8 weeks consisting of 8 exercises for the whole body, 3 sets of 10–15 repetitions maximum, 3 times a week. Anthropometric, body composition (fat-free mass [FFM], skeletal muscle mass [SMM], legs lean soft tissue [LLST], fat mass), knee extension muscular strength (KE1RM), muscle quality index (MQI [KE1RM/LLST]), and 10-meter walking test (10-MWT) were performed before and after the intervention. Results: Significant (P < .05) changes were observed from pre- to post-training for FFM (+1.6%), MQI (+7.2%), SMM (+2.4%), LLST (+1.8%), KE1RM (+8.6%), fat mass (−1.4%), and time to perform 10-MWT (−3.7%). The percentage change in 10-MWT was significantly associated with percentage change in MQI (r = −0.46, P = .04) and KE1RM (r = −0.45, P = .04), however not associated percentage of changes in SMM (r = 0.01, P = .97), LLST (r = −0.22, P = .33), and body fat (r = 0.10, P = .66). Conclusion: We conclude that the improvement in the 10-MWT after an 8-week RT program is associated with increases in lower limb muscular strength and muscle quality, but not with muscle mass or body fat changes in older women.

Resistance training promotes increase in intracellular hydration in men and women

Abstract The main purpose of the present study was to investigate the effect of 16 weeks of resistance training (RT) on body water in men and women. Thirty men (22.7 ± 4.4 years, 68.4 ± 9.0 kg and 174.5 ± 6.6 cm) and 34 women (22.7 ± 4.1 years, 58.8 ± 11.9 kg and 162.6 ± 6.2 cm) underwent progressive RT for 16 weeks (2 phases, 8 weeks each), 3 times per week, that consisted of 10–12 whole body exercises with 3 sets of 8–12 repetitions maximum. Total body water, TBW (intracellular water, ICW and extracellular water, ECW compartments) and skeletal muscle mass (SMM) were assessed using a spectral bioelectrical impedance device (Xitron 4200 Bioimpedance Spectrum Analyzer). TBW, ICW compartment and SMM increased significantly (P < 0.05) over time in men (+7.5%, +8.2% and +4.2%, respectively) and women (+7.6%, +11.0% +3.9%, respectively), with no sex by time interaction (P > 0.05). We conclude that progressive RT promotes an increase in body water, principally by intracellular content; however, the hydration status is not influenced by sex.

Resistance training prescription with different load-management methods improves phase angle in older women

Abstract The purpose of the present study was to investigate the effect of two different resistance training (RT) prescription methods on phase angle (PA) in older women. Seventy-six older women (68.5 ± 5.7 years) were randomly assigned to one of three groups: two training groups that performed an eight-week RT programme either in a constant load (CT, n = 25) or an ascending pyramidal load (PR, n =  26) routine three times per week, or a control group (CG, n =  25) that performed no exercise. The CT programme consisted of three sets of 8–12 repetition maximum (RM) with a constant load for the three sets, whereas the PR training consisted of three sets of 12/10/8 RM with incremental loads for each set. PA was assessed by whole-body spectral bioelectrical impedance. After the RT period, both CT and PR achieved higher (P < .05) values of PA (CT =  5.76 ± 0.59°, PR =  5.63 ± 0.61°, CG =  5.48 ± 0.46°) compared to the CG; however, there was no difference (P > .05) between trained groups. The results suggest that eight weeks of RT based on a PR and CT load routines promote an improvement in PA, and both prescription methods performed similarly.

Static stretching and performance in multiple sets in the bench press exercise.

Abstract Ribeiro, AS, Romanzini, M, Dias, DF, Ohara, D, da Silva, DRP, Achour, A Jr, Avelar, A, and Cyrino, ES. Static stretching and performance in multiple sets in the bench press exercise. J Strength Cond Res 28(4): 1158–1163, 2014—The purpose of this study was to analyze the acute effect of static stretching on the performance of multiple sets in the bench press (BP) exercise. Fifteen men (26.2 ± 0.7 years, 72.4 ± 1.3 kg, 1.78 ± 0.1 m, 22.8 ± 0.3 kg·m−2) performed 4 sets of the BP exercise at 80% of 1 repetition maximum until concentric failure, both in the stretching condition (SC) and control condition (CC). The rate of force decline between the first and the fourth set was used as fatigue index. A randomized, counterbalanced, crossover design was performed with 48 hours between each session. Two static stretching exercises (pectoral and triceps brachii muscles) were performed in a single set before BP in SC, whereas in CC, subjects remained at rest for 150 seconds. For each stretching exercise, the muscle was held at the maximal stretched position for 30 seconds. No significant difference (p > 0.05) was identified for total repetitions performed in 4 sets (SC, 21.3 ± 0.7% vs. CC, 20.5 ± 0.7%) and in the fatigue index (SC, 75.5 ± 1.3% vs. CC, 73.2 ± 1.9%). The results suggest that the performance of multiple sets in the BP exercise does not seem to be influenced by previous static stretching.

Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study

The purpose of this study was to compare different split resistance training routines on body composition and muscular strength in elite bodybuilders. Ten male bodybuilders (26.7 ± 2.7 years, 85.3 ± 10.4 kg) were randomly assigned into one of two resistance training groups: 4 and 6 times per week (G4× and G6×, respectively), in which the individuals trained for 4 weeks, 4 sets for each exercise performing 6-12 repetitions maximum (RM) in a pyramid fashion. Body composition was assessed by dual energy X-ray absorptiometry, muscle strength was evaluated by 1RM bench-press testing. The food intake was planned by nutritionists and offered individually throughout the duration of the experiment. Significant increases (p < .05) in fat-free mass (G4× = +4.2%, G6× = +3.5%) and muscular strength (G4× = +8.4%, G6× = +11.4%) with no group by time interaction were observed. We conclude that 4 and 6 weekly sessions frequencies of resistance training promote similar increases in fat-free mass and muscular strength in elite bodybuilders.