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ZusammenfassungDas Hochintensitätstraining (HIT) ist eine methodische Alternative zum klassischen Krafttraining und ist gekennzeichnet durch hohe Anstrengungsintensität bei geringem Trainingsvolumen und Betonung technisch korrekter Übungsausführungen. Das HIT eignet sich für alle post-pubertären Altersstufen und ist kürzlich verstärkt in den Fokus geraten als geeignete Maßnahme zur Prävention und Therapie von Sarkopenie bei Älteren.

Introduction: Understanding the impact of lockdown upon RT, and how people adapted their RT behaviours, is expected to have implications for strategies to maintain engagement in positive health behaviours such as this during- restrictive pandemic-related public health measures. Further, doing so will provide a baseline for investigation of the long-term effects of these measures upon behaviours and perceptions and facilitate future follow-up study.Objectives: To determine how the onset of coronavirus (COVID-19), and the associated ‘lockdown’, affected resistance training (RT) behaviours, in addition to motivation, perceived effectiveness, enjoyment, and intent to continue, in those who regularly performed resistance training RT prior to the pandemic.Methods: We conducted an observational, cross-sectional study using online surveys in multiple languages (English, Danish, French, German, Italian, Portuguese, Slovakian, Swedish, and Japanese) distributed across social media platforms and through authors professional and personal networks. Adults (n = 5389 after data cleaning; median age = 31 years [interquartile range (IQR) = 25, 38]), who were previously engaged in RT prior to lockdown (median prior RT experience = 7 years [IQR = 4, 12]) participated. Outcomes were self-reported RT behaviours including: continuation of RT during lockdown, location of RT, purchase of specific equipment for RT, method of training (e.g. alone, supervision etc.), full-body or split routine, types of training, repetition ranges, exercise number, set volumes (per exercise and muscle group), weekly frequency of training, perception of effort, whether training was planned/recorded, time of day, and training goals. Secondary outcomes included motivation, perceived effectiveness, enjoyment, and intent to continue RT.Results: A majority of individuals (82.8%) maintained participation in some form of RT during- lockdown. Marginal probabilities from generalised linear models and generalised estimating equations of engaging in certain RT behaviours were largely similar from pre- to during- lockdown (particularly numbers of exercises, sets per exercise or muscle group, and weekly frequencies). There was reduced probability of training in privately owned gyms (~59% to ~7%) and increased probability of training at home (~18% to ~89%); greater probability of training using a full-body routine (~38% to ~51%); reduced probability of resistance machines (~66% to ~13%) and free weight use (~96% to ~81%), and increased probability of bodyweight training (~62% to ~82%); reduced probability of moderate repetition ranges (~62-82% to ~55-66%) and greater probability of higher repetition ranges (~27% to ~49%); and moderate reduction in the perception of effort experienced during- training (r = 0.31). Further, individuals were slightly less likely to plan or record training during- lockdown and many changed their training goals as a result of lockdown. Additionally, perceived effectiveness, enjoyment, and likelihood of continuing current training were all lower during- lockdown.Conclusions: Those engaged in RT prior to lockdown appeared mostly able to maintain these behaviours with only slight adaptations in both the location and types of training performed. However, people employed less effort, had lower motivation, and perceived training as less effective and enjoyable, reporting that their likelihood of continuing current training was similar or lower than pre- lockdown. These results have implications for strategies to maintain engagement in positive health behaviours such as RT during- restrictive pandemic-related public health measures.

Public health guidelines for resistance training emphasize a minimal effective dose intending for individuals to engage in these behaviors long-term. However, few studies have adequately examined the longitudinal time-course of strength adaptations to resistance training. The aim of this study was to examine the time-course of strength development from minimal dose resistance training in a large sample through retrospective training records from a private international exercise company. Data was available for analysis from 14,690 participants (60% female; aged 48±11 years) having undergone minimal dose resistance training (1x/week, single sets to momentary failure of six exercises) up to 352 weeks (~6.8 years) in length. Linear-log growth models examined strength development over time allowing random intercepts and slopes by participant. All models demonstrated a robust linear-log relationship with the first derivatives (i.e., changes in strength with time) trending asymptotically such that by ~1-2 years strength had practically reached a ‘plateau’. Sex, bodyweight, and age had minimal interaction effects. However, substantial strength gains were apparent; approximately ~30-50% gains over the first year reaching ~50-60% of baseline 6 years later. It is unclear if the ‘plateau’ can be overcome through alternative approaches, or whether over the long-term strength gains differ. Considering this, our results support public health recommendations for minimal dose resistance training for strength adaptations in adults.

We describe improbable data patterns in the work of Barbalho et al.

This study considered the effects of supervised, low volume, high intensity of effort resistance training compared to continued routine care in persons with type II diabetes.We utilized a randomized parallel-group time-series design. All participants completed baseline testing (T0) and then participated in an educational training intervention regarding the management of their diabetes and were followed up for six months, during which they received routine care before being retested (T1). Participants were then randomly allocated to either continue with routine care (CON) or receive the high intensity of effort resistance training intervention (HIT). Participants from both groups were retested again after six months (T2). All participants were followed up for a further 12 months before being finally tested (T3). Data were available from 57 participants who completed the whole duration of the study (HIT, n = 29; CON, n = 28) for measures of anthropometry (body mass, waist circumference, and BMI), body composition (body fat mass, body fat percentage, lean mass, and visceral fat mass), total body water, phase angle, HbA1c, fasted blood glucose, and subjective wellbeing (WHO-5).During the initial 6-months of routine care significant improvements were noted for waist circumference, body fat mass, lean mass, body fat percentage, lean mass percentage, visceral fat mass, HbA1c, fasted blood glucose, and subjective wellbeing. During the successive 6-months (intervention) and 18-months (follow-up), data suggest that many of these positive changes during the initial 6-months were negated or reversed for CON. In contrast, participants engaging in HIT continued to show positive changes for waist circumference, body fat mass, lean mass, body fat percentage, lean mass percentage, and visceral fat. For blood markers and wellbeing, HbA1c continued to decrease, fasted blood glucose decreased, and subjective wellbeing continued to increase. These positive responses were still evidenced and significantly different compared to CON after the 12-month follow-up.The results of this exploratory pragmatic trial suggest that the addition of high intensity of effort RT alongside routine care can have a positive impact on a range of outcomes in type 2 diabetics having undergone prior routine care.

Die vorliegende Studie verfolgt das Ziel, erstmalig im deutschen Sprachraum (1) die tagliche korperliche Aktivitat sowie das korperliche Aktivitatsniveau im Sportunterricht, (2) die Korperzusammensetzung sowie (3) die subjektive Beurteilung des emotionalen Wohlbefindens von Schulerinnen und Schulern mit dem Forderschwerpunkt Sehen an einer Forderschule (n = 115) mit sehenden Schulerinnen und Schulern an einer allgemeinen Schule (n = 118) zu vergleichen. Zudem wurde die Frage verfolgt, ob der Grad des Sehvermogens in einem Zusammenhang mit den genannten Parametern steht. Es zeigt sich, dass die sehbehinderten und blinden Studienteilnehmer und -teilnehmerinnen in allen erhobenen Parametern mindestens vergleichbare Werte erreichen konnten. Im Vergleich zur sehenden Kontrollgruppe zeigten die sehbehinderten und blinden Schulerinnen und Schuler weder insuffiziente Bewegungsprofile, noch schlechtere Korperzusammensetzungen. Zudem lagen bei den Bewegungsprofilen der sehbehinderten und blinden Schulerinnen und Schuler im und auserhalb des Sportunterrichts keine signifikanten Zusammenhange mit dem Grad des Sehvermogens vor.

Creatine monohydrate (CrM) is one of the most widely used nutritional supplements among active individuals and athletes to improve high-intensity exercise performance and training adaptations. However, research suggests that CrM supplementation may also serve as a therapeutic tool in the management of some chronic and traumatic diseases. Creatine supplementation has been reported to improve high-energy phosphate availability as well as have antioxidative, neuroprotective, anti-lactatic, and calcium-homoeostatic effects. These characteristics may have a direct impact on mitochondrion’s survival and health particularly during stressful conditions such as ischemia and injury. This narrative review discusses current scientific evidence for use or supplemental CrM as a therapeutic agent during conditions associated with mitochondrial dysfunction. Based on this analysis, it appears that CrM supplementation may have a role in improving cellular bioenergetics in several mitochondrial dysfunction-related diseases, ischemic conditions, and injury pathology and thereby could provide therapeutic benefit in the management of these conditions. However, larger clinical trials are needed to explore these potential therapeutic applications before definitive conclusions can be drawn.

A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g.

The study compares levels of physical activity, body composition values, and emotional well-being of school-age children and youths with visual impairments ( n = 115) in specialized schools with those of sighted children ( n = 118) in mainstream schools. The methodology included pedometers, bioelectrical impedance analysis, and the WHO-Five Well-being Index. In all relevant parameters, students with visual impairments achieved results comparable to those of sighted students, and the degree of visual impairment did not correlate significantly with the parameters. The results confirm the positive effects and the importance of physical activity for students with visual impairments. High levels of physical activity are possible which provide health-related benefits for children and youths with visual impairments.

Previous resistance training (RT) recommendations and position stands have addressed variables that can be manipulated when producing RT interventions. However, 1 variable that has received little discussion is set endpoints (i.e., the endpoint of a set of repetitions). Set endpoints in RT are often considered to be proximity to momentary failure and are thought to be a primary variable determining effort in RT. Further, there has been ambiguity in the use and definition of terminology that has created issues in interpretation of research findings. The purpose of this paper was to: (1) provide an overview of the ambiguity in historical terminology around set endpoints; (2) propose a clearer set of definitions related to set endpoints; and (3) highlight the issues created by poor terminology and definitions. It is hoped this may permit greater clarity in reporting, interpretation, and application of RT interventions for researchers and practitioners. Muscle Nerve 56: 368-374, 2017.

PURPOSE: To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. METHODS: 37 volunteers performed resistance training for 24 weeks, divided into groups that performed five (G5), 10 (G10), 15 (G15) and 20 (G20) sets per muscle group per week. Ten repetition maximum (10RM) tests were performed for the bench press, lat pull down, 45º leg press, and stiff legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris and gluteus maximus. All measurements were performed at the beginning (pre) and after 12 (mid) and 24 weeks (post). RESULTS: All groups showed significant increases in all 10RM tests and MT measures after 12 and 24 weeks when compared to pre (p

Background The objective of the present study was to compare the effects of equal-volume resistance training (RT) performed with different training frequencies on muscle size and strength in trained young men. Methods Sixteen men with at least one year of RT experience were divided into two groups, G1 and G2, that trained each muscle group once and twice a week, respectively, for 10 weeks. Elbow flexor muscle thickness (MT) was measured using a B-Mode ultrasound and concentric peak torque of elbow extensors and flexors were assessed by an isokinetic dynamometer. Results ANOVA did not reveal group by time interactions for any variable, indicating no difference between groups for the changes in MT or PT of elbow flexors and extensors. Notwithstanding, MT of elbow flexors increased significantly (3.1%, P Discussion The present study suggest that there were no differences in the results promoted by equal-volume resistance training performed once or twice a week on upper body muscle strength in trained men. Only the group performing one session per week significantly increased the MT of their elbow flexors. However, with either once or twice a week training, adaptations appear largely minimal in previously trained males.

We read with great interest the study by Schoenfeld, Ogborn, and Krieger (2016) and would, first of all, like to congratulate the authors for the well-written paper and valorous effort to treat the...

High intensity (resistance exercise) training (HIT) defined as a “single set resistance exercise to muscular failure” is an efficient exercise method that allows people with low time budgets to realize an adequate training stimulus. Although there is an ongoing discussion, recent meta-analysis suggests the significant superiority of multiple set (MST) methods for body composition and strength parameters. The aim of this study is to determine whether additional protein supplementation may increase the effect of a HIT-protocol on body composition and strength to an equal MST-level. One hundred and twenty untrained males 30–50 years old were randomly allocated to three groups: (a) HIT, (b) HIT and protein supplementation (HIT&P), and (c) waiting-control (CG) and (after cross-over) high volume/high-intensity-training (HVHIT). HIT was defined as “single set to failure protocol” while HVHIT consistently applied two equal sets. Protein supplementation provided an overall intake of 1.5–1.7 g/kg/d/body mass. Primary study endpoint was lean body mass (LBM). LBM significantly improved in all exercise groups (p≤0.043); however only HIT&P and HVHIT differ significantly from control (p≤0.002). HIT diverges significantly from HIT&P (p=0.017) and nonsignificantly from HVHIT (p=0.059), while no differences were observed for HIT&P versus HVHIT (p=0.691). In conclusion, moderate to high protein supplementation significantly increases the effects of a HIT-protocol on LBM in middle-aged untrained males.

Purpose. The present study examined the progressive implementation of a high effort resistance training (RT) approach in older adults over 6 months and through a 6-month follow-up on strength, body composition, function, and wellbeing of older adults.Methods. Twenty-three older adults (aged 61 to 80 years) completed a 6-month supervised RT intervention applying progressive introduction of higher effort set end points. After completion of the intervention participants could choose to continue performing RT unsupervised until 6-month follow-up.Results. Strength, body composition, function, and wellbeing all significantly improved over the intervention. Over the follow-up, body composition changes reverted to baseline values, strength was reduced though it remained significantly higher than baseline, and wellbeing outcomes were mostly maintained. Comparisons over the follow-up between those who did and those who did not continue with RT revealed no significant differences for changes in any outcome measure.Conclusions. Supervised RT employing progressive application of high effort set end points is well tolerated and effective in improving strength, body composition, function, and wellbeing in older adults. However, whether participants continued, or did not, with RT unsupervised at follow-up had no effect on outcomes perhaps due to reduced effort employed during unsupervised RT.

Designing resistance training (RT) programs is a complex task that involves the manipulation of numerous variables that interact with each other, influencing the program outcomes (Tan, 1999; Paoli, 2012). The attempt to clearly define the combination of variables which would bring optimal adaptations for different outcomes is undermined by the large number of studies involving RT, the conflicting findings reported by many of them and the lack of methodological clarity and consistency in previous studies' protocols. As such, meta-analyses emerge as an attractive approach since they allow the combination of multiple studies in an attempt to estimate the effect size of a single variable, surpassing possible inadequacies of statistical power within individual studies. With this aggregation of information, a more robust estimation of the effects is possible.However, Field (2015) has noted a pertinent philosophical objection to these types of analyses that might apply to RT studies; in essence we have a replication crisis. Researchers often attempt to perform replications of the findings from earlier studies, yet frequently they do not adequately replicate the conditions of the original study. For example, one study may examine the effects of low or high set volume whilst participants train at a frequency of twice a week using repetition ranges of 8–12 and perform sets to momentary failure. Another may examine the effects of low or high set volume whilst participants train at a frequency of five times a week using 10 repetitions per set and not having participants perform sets to momentary failure. Though the two studies might appear to be examining whether low or high set volumes produce greater adaptations, they are in fact examining these within the context of different manipulations of other RT variables. There is likely a reason for this lack of proper replication, as was noted by Richard Feynman1. Indeed, we would argue that the currently heterogeneous body of literature on the effects of the manipulation of different RT variables is evidence of this replication crisis being alive and well in our field.In this current opinion article we explain specifically why it might be unwise to conduct meta-analyses with such heterogeneous RT studies noting the effects of different confounding RT variables, and also suggest that it might be irresponsible to make general estimates of RT effects and propose recommendations.

Previous resistance training (RT) recommendations and position stands have addressed variables that can be manipulated when producing RT interventions. However, 1 variable that has received little discussion is set endpoints (i.e., the endpoint of a set of repetitions). Set endpoints in RT are often considered to be proximity to momentary failure and are thought to be a primary variable determining effort in RT. Further, there has been ambiguity in the use and definition of terminology that has created issues in interpretation of research findings. The purpose of this paper was to: (1) provide an overview of the ambiguity in historical terminology around set endpoints; (2) propose a clearer set of definitions related to set endpoints; and (3) highlight the issues created by poor terminology and definitions. It is hoped this may permit greater clarity in reporting, interpretation, and application of RT interventions for researchers and practitioners. Muscle Nerve 56: 368-374, 2017.

Most studies of resistance training (RT) examine methods that do not resemble typical training practices of persons participating in RT. Ecologically valid RT programs more representative of such practices are seldom compared. This study compared two such approaches to RT. Thirty participants (males, n = 13; females, n = 17) were randomised to either a group performing low volume 'High Intensity Training' (HIT; n = 16) or high volume 'Body-building' (3ST; n = 14) RT methods 2x/week for 10 weeks. Outcomes included muscular performance, body composition, and participant's subjective assessments. Both HIT and 3ST groups improved muscular performance significantly (as indicated by 95% confidence intervals) with large effect sizes (ES; 0.97 to 1.73 and 0.88 to 1.77 respectively). HIT had significantly greater muscular performance gains for 3 of 9 tested exercises compared with 3ST (p < 0.05) and larger effect sizes for 8 of 9 exercises. Body composition did not significantly change in either group. However, effect sizes for whole body muscle mass changes were slightly more favourable in the HIT group compared with the 3ST group (0.27 and -0.34 respectively) in addition to whole body fat mass (0.03 and 0.43 respectively) and whole body fat percentage (-0.10 and -0.44 respectively). Significant muscular performance gains can be produced using either HIT or 3ST. However, muscular performance gains may be greater when using HIT. Future research should look to identify which components of ecologically valid RT programs are primarily responsible for these differences in outcome.

Zusammenfassung. Ziel der vorliegenden Arbeit ist es, einen Überblick über den bisherigen empirischen Forschungsstand zur Wirksamkeit der Sporttherapie bei somatoformen Beschwerden zu geben. Auf Grund des defizitären Forschungsstandes bei somatoformen Beschwerden im engeren Sinne werden auch Studien zur Sporttherapie bei Fibromyalgie, dem chronischen Müdigkeitssyndrom und dem Reizdarmsyndrom berücksichtigt. Für die Fibromyalgie und das chronische Müdigkeitssyndrom ist die Wirksamkeit von Sporttherapie als evidenzbasiert anzusehen. Gute Evidenzen liegen für ein sporttherapeutisches Angebot vor, welches entweder ein Ausdauer- oder ein Kombinationstraining (Ausdauer und Stretching/Krafttraining) beinhaltet. Für somatoforme Beschwerden im engeren Sinne ist der Forschungsstand zum gegenwärtigen Zeitpunkt zu gering, um eine abschließende Aussage treffen zu können. Implikationen für weiteren Forschungsbedarf werden dargelegt.