Pedro Gargallo

Metabolic and Functional Profile of Premenopausal Women With Metabolic Syndrome After Training With Elastics as Compared to Free Weights

The aim of this study was to compare the effects of a strength training program (STP) using free weights (FW) versus elastic tubing (ET) in 62 premenopausal, sedentary women diagnosed with metabolic syndrome (MS). Participants were randomly assigned to the FW or ET experimental group (EG) or a control group whose members remained sedentary. Members of each EG followed their assigned STP for 12 weeks, and biomarkers (BMs) related to MS and motor function (MF) parameters were evaluated. Both EGs showed a significant reduction in C-reactive protein level and a positive trend in the other BMs. Almost all MF parameters increased significantly in both EGs. No positive changes were found in the CG. These results indicate that the implementation of an STP, with either FW or ET, improves both metabolic health and MF and should be considered part of the basic approach to health care in women.

The Effect of Moderate- Versus High-Intensity Resistance Training on Systemic Redox State and DNA Damage in Healthy Older Women:

This study investigated effects of a 16-week progressive resistance training program (RTP) with elastic bands at two different intensities on systemic redox state, DNA damage, and physical function in healthy older women. Methods: Participants were randomly assigned to the high-intensity group (HIGH; n = 39), moderate-intensity group (MOD; n = 31), or control group (CG; n = 23). The exercise groups performed an RTP twice a week with three to four sets of 6 (HIGH) or 15 (MOD) repetitions of six overall body exercises at a perceived exertion rate of 8–9 on the OMNI-Resistance Exercise Scale for use with elastic bands. Thiol redox state was determined by reduced glutathione (GSH), oxidized glutathione (GSSG), and GSSG/GSH in blood mononuclear cells. Degree of DNA damage was assessed by presence of the oxidized DNA base molecule 8-oxo-7,8-dihydro-2′-deoxyguanosine (8-OHdG) in urine. Physical function monitoring was based on the arm curl, chair stand, up and go, and 6-min walk tests. Results: The HIGH group showed a significant increase in 8-OHdG (+71.07%, effect size [ES] = 1.12) and a significant decrease in GSH (−10.91, ES = −0.69), while the MOD group showed a significant decrease in 8-OHdG levels (−25.66%, ES = −0.69) with no changes in thiol redox state. GSH levels differed significantly between the HIGH and CG groups posttest. The exercise groups showed significant improvements in physical function with no differences between groups. Conclusion: RTP at a moderate rather than high intensity may be a better strategy to reduce DNA damage in healthy older women while also increasing independence.

Positive Effects of a Short-Term Intense Elastic Resistance Training Program on Body Composition and Physical Functioning in Overweight Older Women:

The aim of this study was to investigate the effects of a resistance training program (RTP) in older overweight women (OOW) using two different types of elastic devices. Methods: This study was a randomized controlled trial with pre- and postintervention measures. Participants included OOW, aged 60–85 years, with no medical history of disease that would preclude them from engaging in physical exercise. Participants were randomly divided into the following groups: elastic tubes with handles group (ETG; n = 22), traditional elastic bands group (n = 21), and control group (CG; n = 20). Exercise groups (EGs) performed the following supervised RTP: 8 weeks, twice weekly, six overall body exercises, and 3–4 sets of 10 repetitions at a rate of perceived exertion (RPE) of 7–9 on the OMNI-Resistance Exercise Scale of perceived exertion. The controls did not change their usual lifestyle. Outcome measures included body composition (BC; total and regional percentage of fat mass [FM] and fat-free mass [FFM]) and physical performance (PP; dynamic and isometric strength, flexibility, agility/dynamic balance, and endurance). Results: Both EGs exhibited significantly reduced FM in the upper limbs (ULs) and trunk and increased FFM in the UL, while the ETG exhibited a significantly increased trunk FFM. Both EGs improved in PP, and there were no intergroup differences. Trunk FM and FFM and meters walked differed significantly between the ETG and CG. The CG did not exhibit any significant changes. Conclusion: Training with elastic devices at a moderate–high RPE produces short-term improvements in BC and PP in OOW.

Trunk muscle activity during different variations of the supine plank exercise

BACKGROUND Exercises providing neuromuscular challenges of the spinal muscles are desired for core stability, which is important for workers with heavy manual labour as well as people recovering from back pain. PURPOSE This study evaluated whether using a suspended modality increases trunk muscle activity during unilateral or bilateral isometric supine planks. DESIGN Cross-sectional. METHODS Twenty university students participated in this cross-sectional study. Each subject performed four different conditions: bilateral stable supine plank, unilateral stable supine plank, bilateral suspended supine plank and unilateral suspended supine plank. Surface electromyography (EMG) signals were recorded for the upper rectus abdominis (UP ABS), lower rectus abdominis (LOW ABS), external oblique (OBLIQ) and lumbar erector spinae (LUMB). Peak EMG of the filtered signals were normalized to the maximum voluntary isometric contraction (MVIC). RESULTS No differences between exercises were found for UP ABS, LOW ABS and OBLIQ muscle activity. The unilateral suspended supine plank provided the highest LUMB activity (20% of MVIC) whiles the bilateral stable supine plank provided the lowest activity (11% of MVIC). CONCLUSIONS The combination of unilateral variations with a suspended support provides the greatest LUMB muscle activity, while using these variations separately only provides advantages when compared with regular planks.

Concurrent validation of the OMNI-Resistance Exercise Scale of perceived exertion with elastic bands in the elderly

Purpose: To examine the concurrent validity of the OMNI‐Resistance Exercise Scale of perceived exertion using elastic bands in elder population. Methods: Twenty‐six participants performed three separate sets of 15 repetitions (low‐ medium‐ and high‐intensity) for 4 different exercises (2 for the upper‐limb and 2 for the lower limb), over two different testing sessions. The criterion variables were heart rate and applied force (average and maximum). In addition to these dependent variables, the active muscle and overall body OMNI‐RES for elastic bands scores were collected at the end of each repetition. Results: Significant differences in heart rate, applied force and OMNI‐RES scores between the low‐ and high‐intensity sets were observed. For all the four exercises, high intensity sets elicited higher heart rate, applied force, and RPE compared to the medium and the low overloads. Intraclass correlation coefficient was 0.79 in heart rate and ranged 0.69–0.80 in OMNI‐RES Scale and 0.76–0.86 for the applied force. Conclusion: A strong positive and linear relationship was observed between the rating of perceived exertion and both heart rate and applied force. The OMNI‐RES scale with elastic bands demonstrated to be a valid method for assessing the perceived exertion during resistance exercises and consequently represent a useful tool for prescribing exercise intensity to the elderly. HighlightsElastic bands scale is a suitable tool for controlling training intensity with older adults.It can be used during different resistance exercises, sets and sessions.Changing the grip width provokes an increase in the applied force and heart rate responses.