Juan C. Colado

Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women.

Colado, JC and Triplett, NT. Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. J Strength Cond Res 22(5): 1441-1448, 2008-This study was designed to determine whether different effects on functional capacity and body composition were produced by using different devices (elastic bands (EBs) versus weight machines (WMs)) with the same resistance training program. Forty-five healthy sedentary middle-aged women volunteers were chosen and randomly assigned to 1 of 3 groups: 21 subjects trained using EBs (EBG), 14 in trained using WMs (WMG), and 10 were controls (CG). Both exercise groups trained with a periodized muscular endurance program twice a week for 10 weeks, with a total of 6 exercises per session for the major muscle groups. Exercise intensity was equalized by jointly monitoring the same targeted number of repetitions (TNRs) and rate of perceived exertion in active muscles (RPE-AM). Functional capacity was assessed by using knee push-up (KPU) and 60-second squat (S) tests. Body composition was measured using an 8-polar bioelectrical impedance analyzer. The results for both the EBG and WMG show a decrease in fat mass (p = 0.05 and p < 0.01, respectively) and an increase in both the fat-free mass (p < 0.05 and p < 0.01, respectively) and the number of repetitions in the KPU (p < 0.05 and p < 0.01, respectively) and S tests (p < 0.01 in both). None of the variables measured for the CG varied significantly. It can be concluded that, independently of the device used, the combined monitoring of TNRs and RPE-AM can be a valid tool for controlling the resistance exercise intensity and can lead to healthy adaptations. EBs can thus offer significant physiological benefits that are comparable to those obtained from WMs in the early phase of strength training of sedentary middle-aged women.

A Comparison of Elastic Tubing and Isotonic Resistance Exercises

The aim of this study was to assess effects of a short-term resistance program on strength in fit young women using weight machines/free weights or elastic tubing. 42 physically fit women (21.79±0.7 years) were randomly assigned to the following groups: (i) the Thera-Band (®) Exercise Station Group (TBG); (ii) the weight machines/free weights group (MFWG); or (iii) the control group (CG). Each experimental group performed the same periodised training program that lasted for 8 weeks, with 2-4 sessions per week and 3-4 sets of 8-15 submaximal reps. A load cell (Isocontrol; ATEmicro, Madrid, Spain) was used to test the evolution of the Maximum Isometric Voluntary Contraction (MIVC) in 3 different exercises: Vertical Rowing (VR), Squat (S) and Back Extension (BE). A mixed model MANOVA [group (CG, TBG, MFWG) x testing time (pre-test, post-test)] was applied to determine the effect of the different resistance training devices on strength. The only groups to improve their MIVC (p<0.005) were TBG and MFWG, respectively: VR 19.87% and 19.76%; S 14.07 and 28.88; BE 14.41% and 14.00%. These results indicate that resistance training using elastic tubing or weight machines/free weights have equivalent improvements in isometric force in short-term programs applied in fit young women.

Concentric and Impact Forces of Single-Leg Jumps in an Aquatic Environment versus on Land

PURPOSE This study investigated the kinetic and the kinematic differences in female athletes in single-leg static jumps in an aquatic environment compared with those performed on dry land. METHODS Twelve healthy, junior national team handball players participated. Subjects completed a familiarization and a testing session. The subjects performed a series of single-leg jumps, dry land and aquatic with and without devices, which were randomized to avoid fatigue effects. Peak concentric force, rate of force development, impact force, and time of the jumps were determined using a force plate. RESULTS Peak concentric force and rate of force development were significantly (P < 0.05) higher in the aquatic jumps, whereas impact force was significantly (P < 0.05) lower. There was a shorter total jump time (P < 0.05) for the aquatic jump without devices, whereas the time required to reach peak force was not significantly different between the two environments, despite the greater resistance to movement in the aquatic medium. DISCUSSION Aquatic jump exercises result in greater force production and rate of force development in the same amount of time with less impact and can thus offer a viable alternative to traditional dry-land jump exercises, which may also be beneficial for rehabilitating or aging populations. The benefits of this type of exercise include an exercise mode that can be performed without compromising speed while reducing the potential for joint injury.

Effects of a Short-Term Aquatic Resistance Program on Strength and Body Composition in Fit Young Men

Colado, JC, Tella, V, Triplett, NT, and González, LM. Effects of a short-term aquatic resistance program on strength and body composition in fit young men. J Strength Cond Res 23(2): 549-559, 2009-This study was designed to analyze the effects of a short-term periodized aquatic resistance program (PARP) on upper-limb maximum strength, leg muscular power, and body composition (BC) in fit young men. Twenty subjects (21.2 ± 1.17 years) were randomly assigned to an exercise or control group; 12 subjects completed the study. The aquatic exercise group (AEG; n = 7) participated in an 8-week supervised program of 3 d·wk−1, and the control group (CG; n = 5) maintained their regular activities. The PARP consisted of a total-body resistance exercise workout using aquatic devices that increased drag force, with a cadence of movement controlled and adjusted individually for each exercise and subject. The volume and intensity of the program were increased progressively. Submaximal tests were carried out to determine the change in upper-limb maximum strength, as well as a squat-jump test to determine the change in leg muscular power. Four skinfold sites, 6 circumference sites, body weight, and stature were used to determine changes in BC. A significant increase in upper-limb maximum strength and leg muscular power was observed for the AEG. A significant increase also was noted in the circumference and muscular area of the arm, and there were significant decreases in pectoral and abdominal skinfolds. Nevertheless, the circumference, muscular area, and local fat of the lower limbs did not change. There were no significant changes in any variables in the CG. These results indicate that the PARP produces significant improvements in muscular strength, power, and fat-free mass and, thus, seems to be a very effective form of resistance exercise.

The Progression of Paraspinal Muscle Recruitment Intensity in Localized and Global Strength Training Exercises Is Not Based on Instability Alone

OBJECTIVE To evaluate electromyographic activity of several paraspinal muscles during localized stabilizing exercises and multijoint or global stabilizing exercises. DESIGN Cross-sectional counterbalanced repeated measures. SETTING Research laboratory. PARTICIPANTS Volunteers (N=25) without low-back pain. INTERVENTION Subjects performed (1) localized stabilizing exercises (callisthenic exercises with only body weight as resistance): static lumbar extension, stable (on floor) and unstable static unipedal forward flexion, stable dynamic unipedal forward flexion, and unstable supine bridge; and (2) global stabilizing exercises (70% of maximum voluntary isometric contraction [MVIC]): dead lift and lunge. MAIN OUTCOME MEASURES Mean and maximum amplitude of the electromyographic RMS of the lumbar and thoracic multifidus spinae and erector spinae. Electromyographic signals were normalized to the MVIC achieved during a back-extension exercise. RESULTS Normalizing to the MVIC, paraspinal muscles were significantly (P<.05) most active, with mean and peak amplitudes of 88.1% and 113.4% during the dynamic stable dead lift at 70% of MVIC, respectively. The supine bridge on the unstable surface obtained the significantly lowest values of 29.03% and 30.3%, respectively. The other exercises showed intermediate values that ranged from 35.4% to 61.6%. CONCLUSION Findings from this study may be helpful to strength trainers and physical therapists in their choice of exercises for strengthening paraspinal muscles. Our results suggest that in asymptomatic young experienced subjects, the dead lift at 70% of MVIC provides higher levels of mean and peak electromyographic signals than localized stabilizing exercises and other types of global stabilizing exercises.

A Method for Monitoring Intensity During Aquatic Resistance Exercises

Colado, JC, Tella, V, and Triplett, NT. A method for monitoring intensity during aquatic resistance exercises. J Strength Cond Res 22(6): 2045-2049, 2008-The aims of this study were (i) to check whether monitoring of both the rhythm of execution and the perceived effort is a valid tool for reproducing the same intensity of effort in different sets of the same aquatic resistance exercise (ARE) and (ii) to assess whether this method allows the ARE to be put at the same intensity level as its equivalent carried out on dry land. Four healthy trained young men performed horizontal shoulder abduction and adduction (HSAb/Ad) movements in water and on dry land. Muscle activation was recorded using surface electromyography of 1 stabilizer and several agonist muscles. Before the final tests, the ARE movement cadence was established individually following a rhythmic digitalized sequence of beats to define the alternate HSAb/Ad movements. This cadence allowed the subject to perform 15 repetitions at a perceived exertion of 9-10 using Hydro-Tone Bells. After that, each subject performed 2 nonconsecutive ARE sets. The dry land exercises (1 set of HSAb and 1 set of HSAd) were performed using a dual adjustable pulley cable motion machine, with the previous selection of weights that allowed the same movement cadence to be maintained and the completion of the same repetitions in each of the sets as with the ARE. The average normalized data were compared for the exercises in order to determine possible differences in muscle activity. The results show the validity of this method for reproducing the intensity of effort in different sets of the same ARE, but is not valid for matching the same intensity level as kinematically similar land-based exercises.

Concurrent validation of the OMNI-resistance exercise scale of perceived exertion with Thera-band resistance bands.

Abstract Colado JC, Garcia-Masso X, Triplett TN, Flandez J, Borreani S, Tella V. Concurrent validation of the OMNI-Resistance Exercise Scale of perceived exertion with Thera-Band resistance bands. J Strength Cond Res 26(11): 3018–3024, 2012—The concurrent validity of the OMNI-Resistance Exercise Scale (OMNI-RES) of perceived exertion for use with elastic bands was studied during isotonic resistance exercises. Twenty healthy, physically active subjects completed both familiarization and testing sessions. The criterion variables were myoelectric activity, recorded by electromyography, and heart rate, recorded by a heart rate monitor. The subjects performed 2 separate sets of 15 repetitions in each of the 2 testing sessions and for each of the exercises applied (i.e., frontal and lateral raises). One set was carried out with the separation between the hands gripping the elastic band allowing that 15 repetition maximum to be performed in the selected exercise, whereas the other set was carried out with the separation between hands at +50% of the previous grip. The perceived exertion rating for the active muscles and for the overall body, muscular activity, and heart rate were measured during the final repetition of each set. The results showed significant differences (p ⩽ 0.001) in myoelectric activity, heart rate, and OMNI-RES scores between the low- and high-intensity sets and the intraclass correlation coefficient was 0.72–0.76. So it can be concluded that the OMNI-RES can be used for monitoring the intensity of exercises when elastic bands are used. This would allow the training stimulus dosage to be precisely controlled in both the session in progress and between different sessions, and allowing to differentiate between different levels of intensity according to the physical aptitudes and special physiological needs of the subjects.

Effects of Aquatic and Dry Land Resistance Training Devices on Body Composition and Physical Capacity in Postmenopausal Women

Effects of Aquatic and Dry Land Resistance Training Devices on Body Composition and Physical Capacity in Postmenopausal Women To determine the effects of a supervised strength training program on body composition and physical capacity of older women using three different devices: weight machines, elastic bands, and aquatic devices that increase drag forces (ADIDF). Four groups were formed: control group, weight machine group (WMG), elastic band group (EBG) and a group that used ADIDF (ADIDFG). Body composition and physical capacity were assessed before and after the intervention period. The ADIDFG showed improvements in fat mass (FM), fat-free mass of the left arm (FFM-LA) and right arm (FFM-RA), knee push-up test (KPT), squat test (ST) and crunch test (CT) (p <0.05). Individuals in the EBG and WMG also improved their FM, fat free mass (FFM), FFM-LA, FFM-RA, KPU, ST and CT. ADIDF training improves body composition and physical capacity of postmenopausal women as does performing land-based training programs.

Deadlift Muscle Force and Activation Under Stable and Unstable Conditions

Chulvi-Medrano, I, García-Massó, X, Colado, JC, Pablos, C, Alves de Moraes, J, and Fuster, MA. Deadlift muscle force and activation under stable and unstable conditions. J Strength Cond Res 24(10): 2723-2730, 2010-The objective of this study was to compare the production of force and paraspinal muscle activity between deadlifts carried out in a standard way and with different instability devices (Bosu and T-Bow). Deadlifts involve the performance of muscle activities with dynamic and isometric characteristics. Thirty-one subjects participated voluntarily in the study. Initially, they performed an isometric test for 5 seconds in each condition. After that, they performed a set of 5 repetitions with 70% of the maximum isometric force obtained in each one of the previously evaluated conditions. During the isometric tests, records of electromyographic activity and force production were obtained, whereas during the dynamic tests, only the electromyographic activity was registered. The subjects produced more force and muscle activity on the stable surface than under the other conditions during the isometric test (p < 0.05), and the same differences in muscle activity were observed during the dynamic test (p < 0.05). These data show that the performance of deadlifts under stable conditions favors a higher production of maximum strength and muscle activity. Therefore, we conclude that the use of instability devices in deadlift training does not increase performance, nor does it provide greater activation of the paraspinal muscles, leading us to question their value in the performance of other types of exercises.

Myoelectric Activation and Kinetics of Different Plyometric Push-Up Exercises

García-Massó, X, Colado, JC, González, LM, Salvá, P, Alves, J, Tella, V, and Triplett, NT. Myoelectric activation and kinetics of different plyometric push-up exercises. J Strength Cond Res 25(7): 2040-2047, 2011—The kinetic and myoelectric differences between 3 types of plyometric push-ups were investigated. Twenty-seven healthy, physically active men served as subjects and completed both familiarization and testing sessions. During these sessions, subjects performed 2 series of 3 plyometric push-up variations in a counterbalanced order according to the following techniques: Countermovement push-ups (CPUs) were push-ups performed with the maximum speed of movement; jump push-ups (JPUs) were similar to clapping push-ups; and fall push-ups (FPUs) required kneeling subjects to drop and then attempt to return to their initial position. Vertical ground reaction forces were determined by using a force plate. Myoelectric activity was recorded by means of electromyography. Impact force and impact rate of force development were significantly (p < 0.05) higher for FPUs than for JPUs. The maximum rate of force development was higher for CPUs (p < 0.05) than for JPUs, and the maximum force was higher for the CPUs than for the FPUs (p < 0.05). There were differences among exercises for the mean muscle activation of the pectoralis major (PM; p < 0.001), triceps brachii (p < 0.001), external oblique (p < 0.005) and anterior deltoid (p < 0.001), and in the maximum muscle activation of the PM (p < 0.001). Plyometric push-ups with countermovement achieved a higher maximum force and rate of force and did not cause impact forces. Thus, this type of push-up exercise may be regarded as the best for improving explosive force. The FPU exercise achieved higher levels of muscular activation in the agonist and synergist muscle groups, and greater impact forces and impact force development rates.