Fábio Luiz Cheche Pina

Impacto de oito semanas de treinamento com pesos sobre a força muscular de homens e mulheres

O objetivo do presente estudo foi verificar o impacto de oito semanas de treinamento com pesos (TP) sobre a forca muscular. Para tanto, 23 homens (20,7 ± 1,7 anos) e 15 mulheres (20,9 ± 2,1 anos), aparentemente saudaveis e moderadamente ativos (atividade fisica regular < 2 vezes por semana), foram submetidos a um programa de TP composto por 10 exercicios para os diferentes grupos musculares durante oito semanas consecutivas. Tres series de 8-12 RM foram executadas em cada exercicio, em tres sessoes semanais intervaladas a cada 48 horas. A forca muscular foi determinada pre e pos-treinamento por meio de testes de 1-RM nos exercicios supino em banco horizontal, agachamento e rosca direta de biceps, apos cinco sessoes de familiarizacao. Aumentos na forca muscular foram identificados, em ambos os sexos, nos tres exercicios investigados, bem como no somatorio da carga total levantada (P < 0,01). Apesar de os homens apresentarem forca absoluta maior do que as mulheres em todos os exercicios analisados, os ganhos observados ao longo do tempo foram maiores no sexo feminino (14,7 vs. 7,6% no agachamento; 17,2 vs. 11,0% no supino em banco horizontal; 20,4 vs. 14,0% na rosca direta de biceps). Os resultados sugerem que o periodo de oito semanas de TP parece ser suficiente para promover modificacoes significantes na forca muscular de homens e mulheres, em diferentes segmentos corporais (membros inferiores, tronco e membros superiores).The objective of the present study was to verify the impact of an eight-week weight training program (WT) on the muscular strength. To do so, 23 men (20.7 ± 1.7 years) and 15 women (20.9 ± 2.1 years), apparently healthy and moderately active (regular physical activity < 2 times a week) were submitted to a WT program composed of 10 exercises for the different muscular groups during eight consecutive weeks. Three series of 8-12 RM were performed in each exercise in three weekly sessions with intervals each 48 hours. The pre and post-training muscular strength was determined by means of 1-RM tests in bench press, squat and arm curl exercises after five familiarization sessions. Increases on the muscular strength were verified in both genders in all exercises investigated as well as in the total amount of load lifted (P < 0.01). Although men presented higher absolute strength when compared to women in all exercises evaluated, the gains observed along time were higher for women (14.7 vs. 7.6% in squat; 17.2 vs. 11.0% bench press; 20.4 vs. 14.0% in arm curl). The results suggest that the eight-week WT period seems to be sufficient to promote significant modifications in the muscular strength of men and women in different body segments (lower limbs, trunk and upper limbs).

Familiarization and reliability of one repetition maximum strength testing in older women.

Abstract Amarante do Nascimento, M, Januário, RSB, Gerage, AM, Mayhew, JL, Cheche Pina, FL, and Cyrino, ES. Familiarization and Reliability of one repetition maximum Strength Testing in Older Women. J Strength Cond Res 27(6): 1636–1642, 2013—Strength is a fundamental component of physical fitness, and therefore should be precisely assessed. The purpose of this study was to analyze the number of testing sessions required to achieve consistent 1 repetition maximum (1RM) strength measurements in untrained older women. Forty-five untrained older women were measured for 1RM in bench press machine (BP), leg extension (LE) machine, and free weight arm curl (AC). Reliability coefficients for trials 1 and 2 for BP (intraclass correlation coefficient [ICC] = 0.973) and LE (ICC = 0.976) were higher than for AC (ICC = 0.953). Percent change from trial 1 to 2 for BP (3.5 ± 10.9%) and AC (3.8 ± 8.1%) was less than for LE (5.4 ± 6.2%), but all were significant increases between trials (p < 0.05). Trial differences were reduced to nonsignificant levels (p > 0.05) in the third trial for BP (0.0 ± 0.0%), LE (1.2 ± 3.0%) and AC (2.7 ± 5.9%). Reliability coefficients rose for BP and LE (ICC = 0.999) and AC (ICC = 0.963) when a third trial was performed. Bland and Altman plotting showed very small bias and limits of agreement (LoA) for both the exercises (BP: bias = 0 kg, limits of agreement = 0 kg; LE: bias = −0.16 kg, LoA = 2.21 kg; AC: bias = −0.11 kg, LoA = 1.72 kg). This approach to determine 1RM strength values produced rapid lifting technique familiarization resulting in a need of 2 to 3 test sessions to achieve consistent 1RM measurements in untrained older women.

Influência do estado de treinamento sobre o comportamento da pressão arterial após uma sessão de exercícios com pesos em idosas hipertensas

BACKGROUND: There are few studies on post-resistance exercise hypotension in hypertensive older females. PURPOSE: To verify the acute systolic (SBP), diastolic (DBP), and mean arterial pressure (MAP) response after a resistance exercise session performed by hypertensive elderly subjects with and without experience in resistance training. METHODS: Fifteen elderly women (66 ± 4 yrs; 63.9 ± 9.1 kg; 1.6 ± 0.1 m) were divided in trained group (TG; n = 6) and non-trained group (NTG; n = 9). The sample performed a control session (CS - seated during 40 min) and experimental session (ES - seven resistance exercises; two sets; 10-15 RM). Blood pressure was assessed by auscultation after 10 min at rest (pre-exercise) and every 15 min during 60 min post-exercise. RESULTS: No difference was identified between groups at rest. The analysis of variance showed drop to SBP at 30 min after exercises (P = 0.03) in ES and no difference for CS. NTG showed drop to SBP (P<0.001) and MBP (P<0.01) at 15, 30, 45 e 60 min post-exercise, and DBP (P = 0.02) at 15o and 30o min in ES. In the CS, SBP (P = 0.006) and MBP (P = 0.04) were higher than rest at 15, 45 and 60 min. CONCLUSION: A single resistance exercise session can reduce blood pressure in hypertensive elderly women, especially in a non-trained group.

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.

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.

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.

Effect of Conjugated Linoleic Acid Associated With Aerobic Exercise on Body Fat and Lipid Profile in Obese Women: A Randomized, Double-Blinded and Placebo-Controlled Trial

The aim of this study was to analyze the effects of 8 weeks of conjugated linoleic acid (CLA) supplementation associated with aerobic exercise on body fat and lipid profile on obese women. We performed a randomized, double-blinded and placebo-controlled trial with 28 obese women who received 3.2 g/day of CLA or 4 g/day of olive oil (placebo group) while performing an 8-week protocol of aerobic exercise. Dietary intake (food record), body fat (dual-energy X-ray absorptiometry), and biochemical analysis (blood sample) were assessed before and after the intervention period. Independent of CLA supplementation, both groups improved (p < .05) oxygen uptake (CLA group, 13.2%; PLC group, 14.8%), trunk fat (CLA group, -1.0%; PLC group, -0.5%), leg fat (CLA group, -1.0%; PLC group, -1.6%), and total body fat (CLA group, -1.7%; PLC group, -1.3%) after the 8-week intervention. No main effect or Group × Time interaction was found for total cholesterol, triglycerides, and plasma lipoproteins (p > .05). We conclude that CLA supplementation associated with aerobic exercise has no effect on body fat reduction and lipid profile improvements over placebo in young adult obese women.

Impact of an eight-week weight training program on the muscular strength of men and women

O objetivo do presente estudo foi verificar o impacto de oito semanas de treinamento com pesos (TP) sobre a forca muscular. Para tanto, 23 homens (20,7 ± 1,7 anos) e 15 mulheres (20,9 ± 2,1 anos), aparentemente saudaveis e moderadamente ativos (atividade fisica regular < 2 vezes por semana), foram submetidos a um programa de TP composto por 10 exercicios para os diferentes grupos musculares durante oito semanas consecutivas. Tres series de 8-12 RM foram executadas em cada exercicio, em tres sessoes semanais intervaladas a cada 48 horas. A forca muscular foi determinada pre e pos-treinamento por meio de testes de 1-RM nos exercicios supino em banco horizontal, agachamento e rosca direta de biceps, apos cinco sessoes de familiarizacao. Aumentos na forca muscular foram identificados, em ambos os sexos, nos tres exercicios investigados, bem como no somatorio da carga total levantada (P < 0,01). Apesar de os homens apresentarem forca absoluta maior do que as mulheres em todos os exercicios analisados, os ganhos observados ao longo do tempo foram maiores no sexo feminino (14,7 vs. 7,6% no agachamento; 17,2 vs. 11,0% no supino em banco horizontal; 20,4 vs. 14,0% na rosca direta de biceps). Os resultados sugerem que o periodo de oito semanas de TP parece ser suficiente para promover modificacoes significantes na forca muscular de homens e mulheres, em diferentes segmentos corporais (membros inferiores, tronco e membros superiores).The objective of the present study was to verify the impact of an eight-week weight training program (WT) on the muscular strength. To do so, 23 men (20.7 ± 1.7 years) and 15 women (20.9 ± 2.1 years), apparently healthy and moderately active (regular physical activity < 2 times a week) were submitted to a WT program composed of 10 exercises for the different muscular groups during eight consecutive weeks. Three series of 8-12 RM were performed in each exercise in three weekly sessions with intervals each 48 hours. The pre and post-training muscular strength was determined by means of 1-RM tests in bench press, squat and arm curl exercises after five familiarization sessions. Increases on the muscular strength were verified in both genders in all exercises investigated as well as in the total amount of load lifted (P < 0.01). Although men presented higher absolute strength when compared to women in all exercises evaluated, the gains observed along time were higher for women (14.7 vs. 7.6% in squat; 17.2 vs. 11.0% bench press; 20.4 vs. 14.0% in arm curl). The results suggest that the eight-week WT period seems to be sufficient to promote significant modifications in the muscular strength of men and women in different body segments (lower limbs, trunk and upper limbs).

Effects of traditional and pyramidal resistance training systems on muscular strength, muscle mass, and hormonal responses in older women: a randomized crossover trial.

Abstract Ribeiro, AS, Schoenfeld, BJ, Fleck, SJ, Pina, FLC, Nascimento, MA, and Cyrino, ES. Effects of traditional and pyramidal resistance training systems on muscular strength, muscle mass, and hormonal responses in older women: a randomized crossover trial. J Strength Cond Res 31(7): 1888–1896, 2017—The purpose of this study was to investigate the effect of resistance training (RT) performed in a pyramid (PR) versus a traditional (TD) system on muscular strength, muscle mass, and hormonal responses in older women. Twenty-five older women (67.6 ± 5.1 years, 65.9 ± 11.1 kg, 154.7 ± 5.8 cm, and 27.5 ± 4.5 kg·m−2) performed both a TD and PR system RT program in a balanced crossover design. The TD program consisted of 3 sets of 8–12 repetition maximum (RM) with a constant load for the 3 sets, whereas the PR system consisted of 3 sets of 12/10/8-RM with incrementally higher loads for each set. Training was performed in 2 phases of 8 weeks each, with a 12-week washout between the 8-week phases. One repetition maximum (1RM) tests were used as measures of muscular strength. Dual X-ray absorptiometry was used to estimate skeletal muscle mass. Testosterone and IGF-1 concentrations were determined preintervention and postintervention after 12 hours fasting. Significant (p ⩽ 0.05) increases were observed in both groups for muscular strength in the 1RM chest press (TD = 12.4% and effect size [ES] = 0.86 vs. PR = 11.5% and ES = 0.74), knee extension (TD = 12.5% and ES = 0.61 vs. PR = 11.8% and ES = 0.62), preacher curl (TD = 10.9% and ES = 0.63 vs. PR = 8.6% and ES = 0.54), and for skeletal muscle mass (TD = 3.6% and ES = 0.32 vs. PR = 2.4% and ES = 0.24) with no differences between groups. There were no significant (p > 0.05) main effects for IGF-1 and testosterone. The results suggest that the PR and TD systems performed are similarly effective for promoting positive adaptations in muscular strength and hypertrophy in older women.

Effects of Different Resistance Training Frequencies on Fat in Overweight/Obese Older Women

AIM This study compared the effect of different resistance training (RT) frequencies on total, android, gynoid and trunk body fat in overweight/obese older women. METHODS Fifty-seven overweight/obese older women (66.9±5.3 years and 39.9±4.9% body fat) were randomly assigned to one of three groups: a group performing RT twice a week (G2X), a group performing RT three times a week (G3X), or a non-exercise control group (CG). Both training groups performed the same 12-week RT program consisting of 8 exercises that trained all major muscle groups. Dual-energy X-ray absorptiometry was used to assess body composition. RESULTS After the intervention period, both G2X and G3X demonstrated significant (P<0.05) reductions in adiposity compared to the CG for total body fat (G2X=-1.7%, G3X=-2.7%, CG=+2.1%), android fat (G2X=-6.2%, G3X=-7.0%, CG=+8.6%), gynoid fat (G2X=-2.5%, G3X=-2.9%, CG=+1.0%), and trunk fat (G2X=-2.5%, G3X=-3.0%, CG=+2.9%), with no significant differences between training groups. CONCLUSION These results demonstrate that a low-volume 12-week RT program performed two or three times per week causes decreases in total and regional fat deposition with the greatest reductions occurring in the android region.